Turkey Sausage Egg Muffins (Printable)

Savory turkey sausage and egg muffins with veggies and cheese — high-protein, low-carb breakfast ideal for meal prep.

# What You'll Need:

01 - 8 ounces turkey sausage, casing removed

02 - 1/2 cup finely diced red bell pepper

03 - 1/2 cup chopped spinach

04 - 1/4 cup sliced green onions

05 - 8 large eggs

06 - 1/4 cup milk

07 - 1/2 cup shredded cheddar cheese (optional)

08 - Salt and black pepper, to taste

09 - 1/2 teaspoon garlic powder

10 - 1/4 teaspoon paprika

01 - Preheat oven to 350°F. Lightly grease a 12-cup muffin tin or line with silicone liners.

02 - In a skillet over medium heat, cook turkey sausage, breaking it up with a spatula, until browned and cooked through. Drain excess fat.

03 - Add bell pepper and spinach to the skillet. Sauté for 2–3 minutes until vegetables are softened. Remove from heat and cool slightly.

04 - In a large mixing bowl, whisk together eggs, milk, garlic powder, paprika, salt, and pepper.

05 - Add cooked sausage mixture, green onions, and shredded cheese (if using) to the eggs. Stir until thoroughly combined.

06 - Divide egg mixture evenly among muffin cups, filling each about three-quarters full.

07 - Bake in preheated oven for 20–25 minutes, or until muffins are set and lightly golden on top.

08 - Let muffins cool for 5 minutes in the pan before removing. Serve warm or cool completely for storage.

01 -

Meal prepping these will make you feel like you've unlocked a breakfast superpower for busy days.
They keep beautifully in the fridge or freezer, which means you'll actually look forward to weekday mornings.

02 -

Once I got impatient and pulled the muffins out too early—they need full bake time or they’ll collapse in the middle.
I tried different liners, and silicone makes the clean-up way easier than paper or baking straight in metal.

03 -

Spray the tin well, even if using liners, to guarantee easy muffin release every time.
Check oven temp accuracy—a too-hot oven causes rubbery edges instead of fluffy centers.