Sausage egg muffins loaded with bell pepper and fresh spinach make a satisfying grab-and-go breakfast. This straightforward, meal-prep friendly recipe is ideal for busy mornings and also works as a high-protein snack.
These sausage egg muffin cups deliver protein, vegetables for fiber and micronutrients, and the savory flavor sausage lovers crave.
I focus my breakfasts around protein, and these muffin cups fit perfectly into a protein-forward eating plan. I aim for 30–40 grams of protein at my first meal to support muscle maintenance and steady energy throughout the morning.
Protein-rich breakfasts help stimulate muscle protein synthesis and support metabolic health, and pairing protein with fats helps prevent rapid blood sugar swings. These muffins are a convenient way to get a substantial amount of protein without relying on fast-burning carbohydrates.
Versatile and simple to prepare, this sausage egg muffin recipe serves as a base you can adapt easily — swap the sausage for another animal protein, add different vegetables, or change the cheese to suit your tastes.
I appreciate pre-portioned breakfasts that I can grab on my way out or reheat after a long day. For my typical target of 30 grams of protein, three muffins is my go-to portion; for a protein-focused snack, one or two will do.
Below are the ingredients and notes on customizing these egg muffins.
Ingredients for Sausage Egg Muffin Cups:
Sausage: Any cooked sausage works. I use pre-cooked mild chicken Italian sausage links chopped into small pieces, but breakfast sausage, ground sausage, or pre-cooked chorizo are all fine. Total: 12 ounces.
Eggs: 10 large eggs, well beaten. To raise protein and lower fat, substitute some whole eggs with egg whites.
Onion, red bell pepper, garlic, spinach: Fresh vegetables add flavor and nutrients. Use your favorites — many vegetables work well in this recipe.
Grated cheese (optional): Cheddar is a classic choice, but feel free to use Monterey Jack, pepper jack, Gruyère, mozzarella, feta, or another melting cheese.
Sea salt and black pepper: Season to taste.
Here are a few ideas to adapt the recipe to your needs.
Recipe Customizations:
- Replace three whole eggs with 3/4 cup egg whites (about six egg whites) to increase protein and reduce fat.
- Swap or add vegetables such as broccoli, cauliflower, zucchini, green onions, green peppers, kale, or Swiss chard.
- Use different proteins: ground beef, pork sausage, ground turkey, pre-cooked chicken, or chorizo are all good options.
Next, the baking steps to make a batch of sausage egg muffins.
How to Make Sausage Egg Muffins:
Heat 1 tablespoon avocado oil in a large skillet over medium-high heat. Add 1 cup finely chopped yellow onion, 1 cup finely chopped red bell pepper, and 2 minced garlic cloves. Sauté, stirring occasionally, until the onion softens, about 5 minutes.
Add 12 ounces chopped pre-cooked Italian sausage and 2 cups baby spinach to the skillet. Cook, stirring occasionally, until excess liquid evaporates and the spinach wilts, about 8 minutes.
Preheat the oven to 350°F (175°C). Line a muffin tin with paper or silicone liners, or spray the tin with nonstick cooking spray if you prefer.
Crack 10 large eggs into a large bowl and whisk until well combined. If using cheese, stir 1 cup grated cheddar (or your preferred cheese) into the beaten eggs. Using a mixing bowl or measuring cup with a spout makes pouring easier.
Divide the sausage and vegetable mixture among the muffin cups, filling each one about halfway to two-thirds full. Pour the beaten egg mixture into each cup to fill the remainder.
Bake on the center rack for 18–22 minutes, or until the eggs are set. A meat thermometer inserted into the center should read 160°F when fully cooked.
Let the muffins cool completely before peeling off paper liners to avoid tearing. This recipe yields 15 muffins, so if you have a 12-cup muffin pan you will need to bake in two batches.
How to Store Egg Muffins:
Once cooled, store muffins in an airtight container or zip-top bag in the refrigerator for up to one week. For longer storage, freeze in a sealed bag for up to three months.
How to Reheat Sausage Egg Muffins:
Warm refrigerated muffins in the microwave for 15–30 seconds. From frozen, microwave for 20–30 seconds. You can also reheat them in a toaster oven until heated through.
Simple, customizable, and family-friendly — these sausage egg muffins are perfect for busy weekdays. Enjoy two or three with fresh fruit for a complete breakfast, or keep them on rotation for quick, healthy meals.
More Healthy Breakfast Recipes:
- Chicken and Spinach Breakfast with Sun-Dried Tomatoes and Feta
- Sausage Egg Bake
- Broccoli Cheddar Egg and Hashbrown Casserole
- Pear, Apple, Cheddar and Caramelized Onion Bagel Breakfast Sandwich
- Roasted Veggie and Avocado Breakfast Burritos
The perfect breakfast for easy weekday meals.
Sausage Egg Muffin Cups
Pin
Equipment
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Muffin Tin
Ingredients
- 1 Tbsp avocado oil
- 1 cup yellow onion, finely chopped
- 1 cup red bell pepper, finely chopped
- 2 large cloves garlic, minced
- 12 ounces pre-cooked Italian sausage links, chopped*
- 2 cups baby spinach
- 10 large eggs, well-beaten
- 1 cup grated cheddar cheese, optional
- ½ tsp sea salt
Instructions
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Heat the avocado oil in a large skillet over medium-high heat. Add the chopped onion, red bell pepper, and minced garlic and sauté until the onion softens, about 5 minutes.
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Add the chopped cooked sausage and baby spinach; cook until excess liquid evaporates, about 8 minutes.
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Preheat oven to 350°F. Line a muffin tin with liners or spray with nonstick spray.
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Whisk the eggs in a bowl until well-beaten. Stir in cheese if using. A bowl or measuring cup with a spout helps with pouring.
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Divide the sausage and vegetable mixture among the muffin cups, filling each ½ to ⅔ full.
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Pour the egg mixture into each cup to fill. Bake for 18–22 minutes, or until the internal temperature reaches 160°F.
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Let the muffins cool completely before removing liners to prevent tearing.
Notes
Nutrition
Nutrition information is automatically calculated and should be used as an approximation.
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