These Turkey Sausage Spinach Egg Muffins are a great way to add some extra protein to meal times. They’re an easy, healthy and portable make-ahead breakfast or snack option for those crazy busy days! {paleo, gluten-free & low carb}
If you’ve been following along with me, you probably know that I am a huge fan of any food that meets the following criteria:
- Filling and nutrient-rich
- Easy to make
- Can be made in advance
- Perfectly portioned so that it’s just grab and go
- Delicious (of course)!
My latest go-to recipe that meets this criteria are these Turkey Sausage Spinach Muffins.
They are packed with protein, filled with vitamins-A, K, C and potassium-rich spinach and you get a taste of delicious turkey sausage in each bite.
It’s basically like the most amazing breakfast ever in a cup.
Perfect for those mornings where you need an easy no-fuss breakfast that will fill you up for hours.
How to Make Egg Muffins in Oven
First, you’ll want to go ahead and preheat the oven to 375 degrees F.
Next, you’ll need to get out twelve turkey breakfast sausages and remove the casing. I usually just like to squeeze the sausage out of the casing right into a frying pan.
That’s the easiest mess-free option .
Once all of the casing is removed, cook up the sausage in a frying pan over medium-high heat for about 5 minutes or until lightly browned, breaking it up with a spoon until it forms into bite-sized chunks.
Next, mix up the eggs, egg whites, spices, hot sauce and spinach in a medium-sized bowl until combined.
Grease a muffin tin or use twelve silicone baking cups (HIGHLY recommended). Divide the egg mixture among twelve muffin cups.
Next, equally divide the turkey sausage among the egg mixture in the twelve cups. You may wish to press it down slightly so that some of the sausage makes its way to the bottom of the egg mixture in each cup.
We want a bit of that sausage in each bite!
Place in the oven and bake for 30-35 minutes or until eggs are cooked through and no longer runny.
The end result will be twelve delicious and protein-packed cups.
Special Tips for Making Egg Muffins in Oven
When making these egg muffins, I discovered a few tips that will make your life SO MUCH easier.
We could all use a little help in that department, right?!
- One of the food items that I always LOVE to have on hand are frozen spinach nuggets. The spinach is already chopped up finely and cooked so you simply have to defrost them and add them to your desired recipe (I also use the spinach nuggets for these Roasted Garlic & Feta Chicken Burgers).
- You can defrost them by leaving them in a bowl in the fridge overnight or popping them into the microwave for a couple of minutes. Squeeze some of the excess water out of them and add the spinach to the bowl. So easy!
- Another helpful tip I learned when testing this recipe is to use silicone baking cups. It helps prevent sticking so you can basically just pop the egg muffins out of the cups when they’re done baking. Say buh-bye to scraping crusted egg bits off the muffin tin for HOURS. And I say this from personal experience. There are SO many other things you could be doing with your time! Do yourself a favour and get some of these silicone baking cups. I use them for so many recipes!
How to Store Egg Bake Muffins
Once cooked and cooled, you can store these egg muffins in an air-tight container in the fridge for up to four days.
Now you might be wondering if you can freeze these muffins. Personally, I freeze them and don’t have an issue with them. Maybe it’s because my crazy mom brain is thinking about 50 million other things.
However, some people claim that egg muffins don’t freeze well and don’t taste that awesome when thawed out.
It’s really a personal preference.
If your whole family is eating them, you’ll probably have no problem downing them in four days, so no freezer will be required!
Just sayin’.
Serving Suggestions for Easy Egg Muffins
As much as these egg muffins probably seem like a breakfast food, lately we’ve been actually having them for dinner and lunch too.
Sometimes I just crave breakfast for dinner and eggs are one of those foods that I can eat at any meal.
Here are some ideas for ways you can serve them up!
- Along with a side of sweet potato hash browns. Simply bake some cubed sweet potato with a drizzle of olive oil and desired spices (I like paprika and garlic powder) for about 30-35 minutes. You can do it at the same time that the egg muffins are cooking! Or try this Sweet Potato Hash!
- Cold on-the-go (like in the car when you’re rushing off to work, the gym or running errands)
- Served on a whole-grain english muffin. Breakfast sandwich, anyone?
- Along with one of these low carb bagels.
- Served crumbled up in a whole-grain wrap if you prefer going the breakfast wrap route.
Either way, they’re super delicious and are a great way to get in that serving of satisfying protein at meal times!
More similar recipes
Recipe for Egg Muffin with Turkey Sausage and Spinach
Ingredients
- 12 turkey breakfast sausages casing removed
- 6 eggs
- 1 cup egg whites
- 6 frozen cubes of spinach thawed and drained of excess water (or 1/2 cup cooked and chopped fresh baby spinach)
- 1 tsp. onion powder
- 2 tsp. hot sauce
- 1/4 tsp. each salt and pepper
Instructions
- Preheat oven to 375 degrees F.
- Remove the casing from the turkey sausages. Once the casing has been removed, cook up the sausage in a frying pan over medium-high heat for about 5 minutes or until lightly browned, breaking it up with a spoon until it turns into bite-sized chunks.
- Next, mix up the eggs, egg whites, spinach, onion powder, hot sauce and salt and pepper in a medium-sized bowl until combined.
- Grease a muffin tin or use twelve silicone baking cups (HIGHLY recommended). Divide the egg mixture among twelve muffin cups.
- Next, equally divide the turkey sausage among the egg mixture in the twelve cups. You may wish to press it down slightly so that some of the sausage makes it's way to the bottom of the egg mixture in each cups.
- Place in the oven and bake for 30-35 minutes or until egg is cooked through and no longer runny.
Nutrition
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Are 2 muffins really 219kcal? That would mean they are 219000 calories!!!!!!!!!
Kcal is the short form for calories. So roughly 110 calories per egg muffin. Hope that puts your mind at ease :)
Could I make these and freeze them? Then reheat for 30 Seconds whenever I was ready to eat them? Looks like a great meal prep!
My apologies I just reread the instructions!! Disregard!! Thanks!
No problem Kelly! Hope you enjoy the recipe! :)
Looks great!
What serving size is the nutrition info based upon?
Sorry for the confusion! The nutrition info is based on 2 egg muffins. I’ll update that in the recipe.