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+ servings
Two spinach egg muffins on white plate with baked sweet potatoes
Course Breakfast, Main Course

Recipe for Sausage Egg Muffins with Spinach

By: Elysia
Servings 12 cups
These breakfast egg muffins with turkey sausage and spinach 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. Best healthy breakfast muffins ever! {paleo, gluten-free & low carb}
Prep Time 15 mins
Cook Time 40 mins
Total Time 55 mins


  • 8 turkey breakfast sausages casing removed
  • 6 eggs
  • 3/4 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 teaspoon onion powder
  • 2 teaspoons hot sauce
  • 1/4 teaspoon each salt and pepper


  • Preheat oven to 375 degrees F. Grease a muffin tin or use twelve silicone baking cups.
  • 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, salt and pepper in a medium-sized bowl until combined.
  • Divide the egg mixture among twelve muffin cups filling each cup about 3/4 of the way full.
  • 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 cup.
  • Place in the oven and bake for 25-28 minutes or until egg is cooked through and no longer runny. Allow to cool several minutes before removing from muffin tin. Serve warm or store in the fridge or freezer for later.


  • Use frozen spinach cubes: One thing I always try to keep 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. Defrost them by leaving them in a bowl in the fridge overnight or popping them into the microwave for a couple of minutes. Be sure to squeeze ALL of the excess water out of the spinach before adding to the bowl to prevent the muffins from being too wet.
  • Use silicone baking cups: I also highly recommend using 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. 
  • Absorb excess grease: After you're finished cooking the sausage, dab it lightly with some paper towel to absorb some of the excess grease. This will help prevent the egg muffins from being greasy and soggy.
  • Do not overfill the muffin tin cups: Be sure to evenly distribute the egg and sausage between all of the cups. If you fill the muffin cups too much, the egg mixture will spill over the top since eggs naturally rise when baking. I found that filling the cups 3/4 of the way before adding the sausage helped prevent spillage.


Calories: 97kcalCarbohydrates: 1gProtein: 7gFat: 7gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 1gCholesterol: 95mgSodium: 242mgPotassium: 107mgFiber: 1gSugar: 1gVitamin A: 181IUVitamin C: 1mgCalcium: 16mgIron: 1mg
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