Easy Egg Muffins

Yield: 12 servings
Prep time: 10 minutes. Cook time: 30 minutes

I love breakfast. Therefore, I’m not one of those people – like my husband – who can skip it (without turning into my hangry alter-ego). Regardless of how much I enjoy it, breakfast can be tricky…especially on the weekdays when there’s limited time in the morning. Enter these egg muffins – they’re delicious, versatile, and easy to make ahead (and freeze), so you can quickly heat them up as needed. Feel free to swap out my ingredients with something else: omit the onion, add some mushrooms, swap bacon for sausage…you get the idea. Great for adults and kids alike, these are one of my favorite breakfast items.


  • ½ pound chicken or turkey sausage
  • 12 eggs
  • ½ cup chopped onion
  • ½ cup chopped bell pepper
  • 2 cups chopped baby spinach
  • ½ teaspoon salt
  • ½ teaspoon garlic powder
  • ½ teaspoon pepper
  • ½ teaspoon paprika
  • ½ cup shredded cheddar cheese (omit for dairy free)


  1. Preheat oven to 350°. Grease a 12-cup muffin tin with avocado or coconut oil cooking spray.
  2. In large bowl, beat the eggs with salt, pepper, garlic powder and paprika. Set aside.
  3. In a large skillet, cook sausage over medium heat until no longer pink; drain excess oil and transfer to plate to allow it to cool.
  4. In the same skillet, add the onion and bell pepper. Cook until soft, about 5 minutes.
  5. Add the spinach and cook until wilted, about 2 minutes.
  6. Add the vegetable mixture to the sausage to allow it to cool slightly. Then add it to the eggs and gently mix.
  7. Stir in the cheese.
  8. Spoon by 1/3 cupfuls into muffin tin. Bake 25-30 minutes or until a knife inserted in the center comes out clean.
  9. Top with hot sauce, avocado and/or chopped parsley/cilantro if desired!
  10. Freeze option: Cool baked egg muffins. Place on waxed paper-lined baking sheets and freeze until firm. Transfer to resealable plastic freezer bags; return to freezer. To use, place on greased sheet pan, cover loosely with foil and reheat in a preheated 350° oven until heated through. Or, microwave each muffin on high 30-60 seconds or until heated through.