Imagine a breakfast that's not just delicious, but also packed with protein, incredibly easy to make, and perfect for meal prep enthusiasts! These Spinach Sausage Egg Muffins are about to become your new morning obsession. Gluten-free, dairy-free, and nut-free, these portable powerhouse muffins are designed to fuel your day with maximum flavor and minimum effort. Whether you're a busy professional, a health-conscious foodie, or a parent looking for quick breakfast solutions, these muffins are your ultimate morning game-changer.
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Cuisine: American
Serves: 12 muffins
Ingredients
- 6 large eggs
- 1 cup cooked sausage, crumbled
- 1 cup fresh spinach, chopped
- 1/2 cup diced bell pepper
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Preheat the oven to 375°F (190°C). Prepare a 12-cup non-stick muffin tin by lightly spraying with olive oil cooking spray or lining with silicone muffin liners.
- In a large skillet, cook the sausage over medium heat, breaking it into small crumbles until fully cooked and no pink remains. Drain any excess fat and set aside to cool slightly.
- Wash and finely chop fresh spinach leaves. Dice the bell pepper into small, uniform pieces.
- In a large mixing bowl, crack the eggs and whisk thoroughly until well combined and slightly frothy.
- Add the cooked sausage crumbles, chopped spinach, and diced bell pepper to the whisked eggs. Sprinkle in salt and black pepper, then stir until all ingredients are evenly distributed.
- Using a 1/4 cup measuring cup or ladle, carefully pour the egg mixture into each muffin tin cavity, filling each about 3/4 full.
- Place the muffin tin in the preheated oven and bake for 18-20 minutes, or until the eggs are set and the tops are lightly golden and slightly puffy.
- Remove from oven and let the muffins cool in the tin for 5 minutes. Then, use a small spatula to gently remove each muffin.
- Serve warm or allow to cool completely. These muffins can be stored in an airtight container in the refrigerator for up to 4 days and reheated in the microwave.
Tips
- Use a non-stick muffin tin or silicone liners to ensure easy removal and minimal cleanup.
- Make sure to drain excess fat from the sausage to prevent greasy muffins.
- Chop spinach and bell peppers finely to ensure even distribution throughout the muffins.
- Don't overfill the muffin cups - filling them about 3/4 full ensures proper cooking and rising.
- For extra flavor, consider adding herbs like fresh chives or dried oregano to the egg mixture.
- These muffins freeze beautifully! Store in a freezer-safe container for up to 1 month and reheat directly from frozen.
- For a meal prep strategy, make a double batch and have grab-and-go breakfasts ready for the entire week.
Nutrition Facts
Calories: 120kcal
Carbohydrates: g
Protein: 9g
Fat: 9g
Saturated Fat: 3g
Cholesterol: 165mg
