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Make-Ahead Veggie Egg Muffins - High-Protein Turkey Sausage

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 12 servings
Ingredients Method

Ingredients
  

  • 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

Method
 

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. Fill the muffin tin: Divide the mixture evenly among the 12 muffin cups, filling each about 3/4 full. Sprinkle remaining cheese on top.
  7. 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.
  8. 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.
  9. Serve or store: Enjoy warm, or store for later following the tips below.