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4.0 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
15 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 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

    Cup of Yum
  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. Transfer the vegetable and sausage mixture to the prepared muffin tray and fill the holes ½ to ⅔ of the way up.
  6. Pour the egg mixture into each muffin hole, filling the holes the rest of the way up with eggs.
  7. 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.
  8. Allow the egg cups to cool completely before peeling off the muffin papers to enjoy one.

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 Monounsaturated Fat 3g Cholesterol 172mg (57%) Sodium 343mg (14%) Fiber 1g (4%) Sugar 1g (2%)

Nutrition Facts

Serving: 15Egg 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.