Make-Ahead Veggie Egg Muffins – High-Protein Turkey Sausage
Busy mornings don’t have to mean grabbing something bland or skipping breakfast. These make-ahead veggie egg muffins are hearty, flavorful, and packed with protein thanks to lean turkey sausage. They’re easy to prep, easy to reheat, and easy to customize with whatever veggies you have on hand.
Bake a batch on Sunday, and you’ll have a week of grab-and-go breakfasts you actually look forward to.
Ingredients
Method
- Preheat and prep: Preheat your oven to 350°F (175°C). Lightly coat a 12-cup muffin tin with nonstick spray or line with silicone muffin liners.
- Cook the turkey sausage: Heat the oil in a skillet over medium heat. Add the turkey sausage, breaking it up with a spatula. Cook until browned and cooked through, about 5–7 minutes. Drain any excess fat.
- Sauté the veggies: In the same skillet, add the onion and bell pepper. Cook 3–4 minutes until softened. Stir in the chopped spinach and cook just until wilted, 30–60 seconds. Season with a pinch of salt and pepper. Remove from heat and let cool slightly.
- Whisk the eggs: In a large bowl, whisk the eggs with milk (if using), garlic powder, smoked paprika, red pepper flakes (if using), 1/2 teaspoon salt, and 1/4 teaspoon black pepper until smooth and well combined.
- Combine the fillings: Stir the cooked sausage and sautéed veggies into the egg mixture. If using cheese, fold in most of it, saving a little to sprinkle on top.
- Fill the muffin tin: Divide the mixture evenly among the 12 muffin cups, filling each about 3/4 full. Sprinkle remaining cheese on top.
- Bake: Bake for 18–22 minutes, or until the muffins are set in the center and lightly golden on top. A toothpick should come out mostly clean.
- Cool and release: Let the muffins cool in the pan for 5 minutes, then run a thin knife around the edges to release. Transfer to a rack to cool completely if storing.
- Serve or store: Enjoy warm, or store for later following the tips below.
What Makes This Recipe So Good
- High-protein and satisfying: Each muffin is loaded with eggs and turkey sausage, so you stay full through the morning.
- Perfect for meal prep: They store well in the fridge and freezer, and reheat in under a minute.
- Veggie-packed: Bell peppers, spinach, and onions add color, vitamins, and flavor without extra fuss.
- Customizable: Swap veggies, change the cheese, or use your favorite seasoning blend.
- Low-carb and gluten-free: Great for a variety of eating styles without feeling restrictive.
Shopping List
- 12 large eggs
- 1/2 pound (225 g) turkey sausage, casings removed (or ground turkey seasoned like sausage)
- 1 cup baby spinach, chopped
- 1 red bell pepper, diced
- 1/2 small yellow onion, finely diced
- 1/2 cup shredded cheddar or mozzarella (optional)
- 2 tablespoons milk or unsweetened almond milk (optional, for fluffier eggs)
- 1 tablespoon olive oil or avocado oil
- 1/2 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon red pepper flakes (optional)
- Salt and black pepper, to taste
- Nonstick cooking spray or muffin liners
Step-by-Step Instructions
- Preheat and prep: Preheat your oven to 350°F (175°C). Lightly coat a 12-cup muffin tin with nonstick spray or line with silicone muffin liners.
- Cook the turkey sausage: Heat the oil in a skillet over medium heat. Add the turkey sausage, breaking it up with a spatula.
Cook until browned and cooked through, about 5–7 minutes. Drain any excess fat.
- Sauté the veggies: In the same skillet, add the onion and bell pepper. Cook 3–4 minutes until softened.
Stir in the chopped spinach and cook just until wilted, 30–60 seconds. Season with a pinch of salt and pepper. Remove from heat and let cool slightly.
- Whisk the eggs: In a large bowl, whisk the eggs with milk (if using), garlic powder, smoked paprika, red pepper flakes (if using), 1/2 teaspoon salt, and 1/4 teaspoon black pepper until smooth and well combined.
- Combine the fillings: Stir the cooked sausage and sautéed veggies into the egg mixture.
If using cheese, fold in most of it, saving a little to sprinkle on top.
- Fill the muffin tin: Divide the mixture evenly among the 12 muffin cups, filling each about 3/4 full. Sprinkle remaining cheese on top.
- Bake: Bake for 18–22 minutes, or until the muffins are set in the center and lightly golden on top. A toothpick should come out mostly clean.
- Cool and release: Let the muffins cool in the pan for 5 minutes, then run a thin knife around the edges to release.
Transfer to a rack to cool completely if storing.
- Serve or store: Enjoy warm, or store for later following the tips below.
Keeping It Fresh
- Refrigerator: Store in an airtight container for up to 4 days. For best texture, place a paper towel in the container to absorb excess moisture.
- Freezer: Freeze on a baking sheet until firm, then transfer to a freezer-safe bag for up to 2 months. Label with the date.
- Reheating: Microwave refrigerated muffins for 25–40 seconds, or frozen muffins for 60–90 seconds, until warmed through.
For a crisper edge, reheat in a 350°F (175°C) oven for 8–10 minutes.
- Meal prep tip: Pack individual portions in small containers so you can grab exactly what you need for the day.
Benefits of This Recipe
- Protein powerhouse: Eggs and turkey sausage deliver complete protein to support energy and satiety.
- Balanced nutrition: Veggies add fiber and micronutrients, while cheese offers calcium and extra flavor.
- Budget-friendly: Simple ingredients stretch into multiple meals, making it a smart choice for weekly meal prep.
- Time-saving: One bake session covers several breakfasts or snacks, reducing weekday stress.
- Portion control: The muffin format makes serving sizes easy without measuring or guesswork.
Pitfalls to Watch Out For
- Sticking to the pan: Use generous nonstick spray or silicone liners. Let muffins cool a few minutes before removing.
- Watery muffins: Sauté veggies to release excess moisture. Avoid adding watery ingredients like raw tomatoes without seeding them.
- Rubbery texture: Don’t overbake.
Pull them when the centers are just set; they’ll finish with carryover heat.
- Bland flavor: Season the eggs and the veggies. A pinch of salt at each step brings everything to life.
- Uneven filling: Stir the mixture before pouring and use a ladle to distribute sausage and veggies evenly across cups.
Recipe Variations
- Southwest: Add diced green chiles, cumin, and pepper jack cheese. Serve with salsa or a dollop of Greek yogurt.
- Mediterranean: Use feta, cherry tomatoes (seeded), and chopped olives with oregano and basil.
- Broccoli cheddar: Swap spinach for finely chopped steamed broccoli and use sharp cheddar.
- Mushroom and herb: Sauté sliced mushrooms until browned and add fresh parsley or chives.
- Dairy-free: Skip the cheese and use unsweetened almond milk or no milk at all.
- Extra-lean: Replace turkey sausage with seasoned extra-lean ground turkey or chicken, adding fennel, sage, and paprika.
- Spicy boost: Add diced jalapeño or a dash of hot sauce to the egg mixture.
FAQ
Can I make these without turkey sausage?
Yes.
You can use chicken sausage, lean ground turkey, or skip meat and add more veggies and a bit of extra cheese for richness.
How do I prevent soggy egg muffins?
Cook the veggies first to release moisture, and avoid very wet ingredients like tomatoes unless seeded. Let muffins cool on a rack so steam can escape.
What’s the best way to reheat without drying them out?
Microwave in short bursts, about 20–30 seconds at a time, or cover with a damp paper towel. For the oven, cover loosely with foil and heat at 300–325°F (150–165°C) until warm.
Can I use egg whites instead of whole eggs?
You can replace some or all yolks with liquid egg whites.
For best texture and flavor, keep at least 3–4 whole eggs and use whites for the rest.
How long do they last in the fridge and freezer?
They keep in the fridge for up to 4 days and in the freezer for up to 2 months when stored in airtight containers or freezer bags.
Do I need to add milk to the eggs?
No, it’s optional. A splash of milk makes the texture a bit softer, but the muffins set nicely without it.
What muffin liners work best?
Silicone liners release cleanly and are reusable. If using paper, spray them lightly to prevent sticking.
How many muffins is a serving?
For most adults, 2 muffins make a solid breakfast, especially paired with fruit or avocado.
Can I bake this in a pan instead of a muffin tin?
Yes.
Pour the mixture into a greased 9×9-inch baking dish and bake at 350°F (175°C) for 25–30 minutes, until set.
Is this recipe kid-friendly?
Absolutely. Use mild turkey sausage, skip the red pepper flakes, and chop veggies small. Kids often like a little cheddar on top.
Final Thoughts
These make-ahead veggie egg muffins with high-protein turkey sausage make breakfast simple, flavorful, and balanced.
They’re easy to batch-cook, easy to reheat, and endlessly adaptable to your taste and what’s in your fridge. Add them to your weekly routine, and you’ll have a fast, nourishing start to every morning without breaking a sweat.
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