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.
8ouncesbulk sausagemaple breakfast sausage, sage sausage, or chorizo, see notes
1/2cupminced red onionabout 1/2 medium onion
1/2cupdiced bell pepperdiced tomatoes
2cupbaby spinachroughly chopped, or 1 cup grated zucchini
1/4cupchopped fresh basiloptional
1cupcheddar cheeseor 1/2 cup feta, or goat cheese, optional
Instructions
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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Notes
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.