Sausage Egg Muffins (Meal Prep Option)
A high-protein, incredibly easy meal prep breakfast. These portable sausage egg muffins combine hearty sausage, fresh veggies, and cheese into perfectly portioned cups that you can grab and go all week long.
Equipment
- 12-cup muffin tin
- Large Skillet
- Mixing bowls
Ingredients
Egg Base
- 10 eggs
- 0.5 tsp sea salt or to taste
- 0.5 tsp freshly ground black pepper
Mix-Ins
- 8 oz bulk sausage maple breakfast sausage, sage sausage, or chorizo
- 0.5 cup red onion minced, about 1/2 medium onion
- 0.5 cup bell pepper diced, or diced tomatoes
- 2 cups baby spinach roughly chopped, or 1 cup grated zucchini
- 0.25 cup fresh basil chopped, optional
- 1 cup cheddar cheese or 1/2 cup feta, or goat cheese, optional
Instructions
- Prep and Cook Sausage: Preheat oven to 375°F and thoroughly grease a 12-cup muffin tin. In a skillet over medium-high heat, brown the sausage until mostly cooked through.
- Sauté Vegetables: Add the minced onion and diced bell pepper to the skillet. Cook for 3-4 minutes until tender. Stir in the chopped spinach until just wilted. Remove from heat.
- Whisk the Eggs: In a large bowl, whisk the eggs, sea salt, and black pepper until well combined and frothy.
- Assemble: Distribute the cooked sausage and vegetable mixture evenly among the 12 muffin cups. Sprinkle cheese and fresh basil on top. Pour the whisked eggs over the filling, filling each cup about 3/4 full.
- Bake: Bake for 18-22 minutes until the eggs are completely set. Let cool in the pan for 5 minutes before removing.
Notes
Using silicone muffin liners is highly recommended for this recipe, as baked eggs tend to stick aggressively to traditional metal pans even when greased.