4 from 9 votes
Sausage Egg Muffin Cups
These easy sausage egg muffins are the perfect healthy quick breakfast! Customizable and so delicious!
Prep Time
15 mins
Cook Time
18 mins
Total Time
33 mins
Servings:
15
Egg Muffins
Calories:
148 kcal
Course:
Breakfast
Cuisine:
American
Ingredients
- 1 Tbsp avocado oil
- 1 cup yellow onion finely chopped
- 1 cup red bell pepper finely chopped
- 2 garlic minced, large cloves
- 12 ounces Italian sausage chopped, pre-cooked, links
- 2 cups baby spinach
- 10 egg well-beaten, large
- 1 cup cheddar cheese optional, grated
- ½ tsp salt sea salt
Instructions
- Heat the avocado oil in a large skillet over medium-high heat. Add the chopped onion, chopped red bell pepper, and minced garlic and sauté, stirring occasionally, until the onion has softened, about 5 minutes.
- Transfer the chopped cooked sausage links and the baby spinach to the skillet and cook, stirring occasionally, until any excess liquid has evaporated from the mixture, about 8 minutes.
- Preheat the oven to 350 degrees Fahrenheit and line a muffin tin with paper liners or silicone liners. You can also spray the muffin tray with nonstick cooking spray if you don’t have muffin liners or if you prefer to reduce waste.
- Crack the eggs into a large bowl and whisk until they are well-beaten. If you’re adding cheese, transfer it to the bowl with the beaten eggs and mix well until combined. Note: I like mixing the eggs in a 4-cup measuring cup with a spout, because it facilitates pouring. If you have a mixing bowl with a spout or a large enough measuring cup, I recommend using it so that the egg mixture is easy to pour.
- Transfer the vegetable and sausage mixture to the prepared muffin tray and fill the holes ½ to ⅔ of the way up.
- Pour the egg mixture into each muffin hole, filling the holes the rest of the way up with eggs.
- Bake on the center rack of the preheated oven for 18 to 22 minutes, or until the eggs are cooked through. To verify for doneness, insert a meat thermometer into the center of an egg muffin. Eggs are considered fully cooked once they reach an internal temperature of 160 degrees Fahrenheit.
- Allow the egg cups to cool completely before peeling off the muffin papers to enjoy one.
Cup of Yum
Notes
- *I use pre-cooked Italian chicken sausage links. You can use any kind of sausage you like.
Nutrition Information
Serving
1Muffin Cup
Calories
148kcal
(7%)
Carbohydrates
3g
(1%)
Protein
11g
(22%)
Fat
10g
(15%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
3g
(15%)
Cholesterol
172mg
(57%)
Sodium
343mg
(14%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Nutrition Facts
Serving: 15 Egg Muffins
Amount Per Serving
Calories 148
% Daily Value*
| Serving | 1Muffin Cup | |
| Calories | 148kcal | 7% |
| Carbohydrates | 3g | 1% |
| Protein | 11g | 22% |
| Fat | 10g | 15% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Cholesterol | 172mg | 57% |
| Sodium | 343mg | 14% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
* Percent Daily Values are based on a 2,000 calorie diet.