Sausage Egg Muffins

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Full of veggies and packed with protein, these Sausage Egg Muffins are an easy-to-make healthy breakfast. Enjoy these fresh out of the oven, or meal prep them for quick grab-and-go breakfasts. These egg muffins are gluten-free a with dairy-free option. There are also seasonal vegetable options to mix up your flavors and vary your veggie intake.

Twelve Sausage Egg Muffins in and on a muffin tin with a blue and white striped linen on the side.

We rely heavily on egg muffins, egg bakes, and frittatas for quick and easy breakfasts on the go. Egg muffins are great because they’re already portioned for you. I like to make a muffin tin of 12 each week, and keep them in the fridge for last-minute breakfasts and lunches.

They’re one staple that’s become a part of meal prepping for us. For more meal prep inspiration, check out How I Meal Prep For the Week.

Most of the time we meal prep just simple things ahead of time. And cooked protein is always on the menu. It’s simple, but having healthy protein-packed options on hand has been a game changer for us.

Seven Sausage Egg Muffins on a muffin tin with a blue and white striped linen in the background.

Ingredients & Substitutions

Eggs, sausage, onion, spinach, cheese, red bell pepper, basil, sea salt, and pepper in pottery bowls on a wood cutting board.
  • Eggs – make up the base of egg muffins, and there isn’t a good substitute. Use the best farm-fresh eggs you can for the best golden color and great flavor.
  • Sausage – breakfast sausage, either maple or sage both work great. We also really like to use chorizo in these for extra flavor. If you use chorizo, you want to look for the fresh bulk chorizo, not the cured kind. You can also dice up 1/2 pound of bacon and cook it until crispy. You’ll want to drain off some of the grease. Turkey sausage and pork sausage both work. If you use a turkey sausage, be careful not to overcook it because it dries out.
  • Optional cheese – grated cheddar cheese, crumbled feta cheese, grated pepper jack, or pretty much any flavorful cheese you can think of works in these egg muffins. If you like goat cheese, it’s fantastic in these.
  • Spinach – or grated zucchini both work in these egg muffins. I use fresh spinach for fall, winter, and spring. And I use zucchini in the height of summer.
  • Red bell pepper – fresh bell pepper, jarred roasted red peppers, or tomato all work in this recipe. If you use jarred pepper or tomato, stir them into the egg mixture, don’t cook them before. Also, it’s important to note that the bell pepper keeps in the fridge better than tomato. I love fresh tomato chunks in these egg muffins, but it doesn’t keep well for more than 1-2 days in the fridge.
  • Onion – red onion, white, or yellow onion all work here. You can also use thinly sliced green onions or even chives if you have an herb garden. Add them to the egg mixture rather than sautéing.
  • Optional basil – freshly chopped basil adds nice flavor to these egg muffins when you have it, but it’s not necessary.

How to make this recipe step by step

Diced red onion, diced red bell pepper and roughly chopping spinach with a chef's knife all on a large wood cutting board.

Step 1: Start by preheating the oven and greasing a muffin tin.

Dice the onion, red bell pepper, and roughly chop the spinach.

Whisking the eggs together with the sea salt and pepper in a large glass bowl with a whisk.

Step 2: Whisk the eggs together with the sea salt and pepper to completely combine. Set the egg mixture aside. The salt will begin to break down the egg white and you can whisk it again before adding the other ingredients.

Or blend the eggs in a blender to completely combine the egg whites in for no white spots in your egg muffins.

Cooking the sausage, red onion, and red bell pepper in a large white cast iron skillet.

Step 3: In a large skillet (9″), cook the sausage over medium-high heat, using a utensil to break it up into small bites.

When the sausage is almost done, add the diced onion and bell pepper to the pan.

Adding the spinach to the pan with the sausage mixture.

Step 4: Cook stirring often until the onion and bell pepper have begun to soften, 3-4 minutes.

Turn the heat off and add the spinach, stir until combined and barely wilted.

Mixing the sausage veggie mixture into the egg mixture in a large glass bowl with a pour spout.

Step 5: Add the sausage mixture to the egg mixture along with the cheese if you’re using it, and stir to combine.

Portioning out the sausage egg mixture into a greased muffin tin.

Step 6: Pour the egg mixture into a well-greased muffin pan using a spatula to move both ingredients and egg mixture into the muffin cups.

Fill 3/4 full in each muffin cup. If there is any leftover mixture you can cook it separately in a well-greased ramekin or scramble it on the stovetop. There usually isn’t any leftover mixture unless the eggs are really large.

Finished Sausage Egg muffins in a muffin tin.

Ways to serve this


How do you keep egg muffins from sticking?

There are 2 ways to make sure your egg muffins don’t stick. First, a good quality muffin pan that isn’t old will help a lot, and secondly, you need to grease the pan really well. You can also use paper liners / cupcake liners that have been sprayed if your muffin pan has seen better days.

Why are my egg muffins spongy?

Egg muffins have a slightly spongy texture when baked, this is completely normal. If you want a different texture, I suggest scrambled eggs or making quiche which has more added fat and a smoother texture.

Storing leftovers

  • To store – place any leftover egg muffins into an airtight container and refrigerate for 4-5 days.
  • Make ahead – these can be made ahead for grab-and-go breakfasts or snacks. Eat them cold, room temperature, or reheat as directed below.
  • Reheating – you can reheat egg muffins gently at 225ºF in the oven for about 10 minutes or microwave.
  • To freeze – egg muffins can be frozen, but I personally don’t think the texture is great. The veggies tend to be watery when they thaw.
Close up of one Sausage Egg Muffins with bits of red bell pepper and spinach speckling the top of the muffin.

Tips & Tricks

  • Be sure to grease the muffin tin really well. You can use olive oil, avocado oil, butter, or oil spray. Egg muffins will definitely stick if your muffin tin isn’t well-greased.
  • If your muffin tin has ‘seen better days’ try lining the muffin tin with paper liners to prevent sticking.
  • Mix up the flavor combination with the variations listed in the recipe. Try chorizo sausage with cilantro or basil. Or use maple sausage and no fresh herbs. Or add some fresh basil if you have it on hand.
  • Instead of fresh herbs, try 1/2 tsp of Italian seasoning or Herbs De Provence.
  • The baking time varies slightly depending on how warm the sausage onion mixture is when it’s mixed into the eggs. You’ll know they’re done when they’ve puffed up in the middle.

Dietary Options & Substitutions

  • Dairy-free – omit the cheese or use dairy-free cheese of your choice. Also, check the ingredient labels to make sure your sausage is dairy-free, some brands contain cheese or dairy product.
  • Paleo & Whole30 – omit the cheese and check the ingredient labels on whatever sausage you choose. Many brands of sausage contain sugar and additives.
Nine sausage egg muffins stacked on a gold muffin tin with a blue and white striped linen on the side.

I really hope you enjoy these Sausage Egg Muffins! If you do get a chance to make this recipe, I’d love to hear from you in the comments.

Finished Sausage Egg muffins in a muffin tin.

Sausage Egg Muffins

5 from 8 votes
Author: Kari Peters
Total Time 40 minutes
Yield: 12 egg muffins
Course: Breakfast


  • 10 eggs
  • 1/2 tsp sea salt - or to taste
  • 1/2 tsp freshly ground black pepper
  • 8 ounces bulk sausage - maple breakfast sausage, sage sausage, or chorizo, see notes
  • 1/2 cup minced red onion - about 1/2 medium onion
  • 1/2 cup diced bell pepper - diced tomatoes
  • 2 cup baby spinach - roughly chopped, or 1 cup grated zucchini
  • 1/4 cup chopped fresh basil - optional
  • 1 cup cheddar cheese - or 1/2 cup feta, or goat cheese, optional


  • Preheat the oven to 350ºF and grease a muffin tin well.
  • Whisk together the eggs, sea salt, and pepper until well combined. Set the egg mixture aside. You can also blend the egg mixture to make sure there are no white spots in your egg muffins.
  • Brown the sausage over medium-high heat in a 9" cast iron skillet. When the sausage is almost done, add the onions and bell pepper, cook for 3-4 minutes to soften.
  • Add the spinach and cook until barely wilted, remove the pan from the heat.
  • If you use the zucchini and tomatoes, add them to the egg mixture without cooking.
  • Combine the egg mixture with the sausage mixture. Add the optional basil and cheese and stir to combine.
  • Divide the egg mixture evenly between the 12 prepared muffin cups, but don't fill them over 3/4 full. If you have some extra, pour it into lightly greased ramekin(s) to bake alongside the muffin tin.
  • Bake the egg muffins for 20-25 minutes or until puffed in the middle and no longer runny.
  • Let the egg muffins cool slightly before carefully removing them from the pan to serve. Or if you’re planning on refrigerating them for future breakfasts, cool until they pull away from the sides of the pan before removing them for storage.
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Most of the time this recipe makes exactly 12 egg muffins, but 1 time I had a little extra because my eggs were larger for that batch. Just be sure not to fill past 3/4 full and if there happens to be extra, just bake it separately.
The baking time will vary based on how hot the sausage mixture is when you mix it together with the eggs.
Category: Breakfast
Cuisine: American
Keywords: Egg and Sausage Muffins, Egg Sausage Muffins, Sauage Egg and Cheese Muffins, Sausage and Egg Muffins, Sausage Egg Muffins Recipe

nutrition facts

Calories: 154kcal | Carbohydrates: 2g | Protein: 10g | Fat: 12g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 0.1g | Cholesterol: 159mg | Sodium: 335mg | Potassium: 158mg | Fiber: 0.4g | Sugar: 1g | Vitamin A: 997IU | Vitamin C: 10mg | Calcium: 97mg | Iron: 1mg
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This post was originally published in 2017 and updated in 2024 with new photos, tips, and information.

28 thoughts on “Sausage Egg Muffins”

  1. Kari,

    Thank you for all your wonderful wholesome recipes!

    Can these egg muffins be frozen, especially with holiday season coming ?

    • You can usually freeze egg muffins and then lightly reheat them, however I haven’t actually frozen this particular recipe even thought I’ve frozen lots of different eggs muffins, so I can’t say for sure. I sure hope you enjoy these, and be sure to let me know if you have anymore questions!

    • Yes, you can use any other sausage you’d like, I’d suggest starting with mild Italian or any type of breakfast sausage!

    • I have a very small oven that I reheat them in at 250ºF for about 5 minutes, then I turn the oven off and let them finish warming up in the residual heat for another 5-10 minutes or so. I hope you enjoy the recipe, and be sure to let me know if you have anymore questions!


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