Egg muffins make it easy to start the day with a healthy meal. Try this turkey sausage & vegetable variety, or make them your way by adding you your own favorite veggies and cheese

I’m coming down from a busy few weeks. My daughter does competitive cheer, and her team made it to the big, national championship in Florida called the Summit. The end of a sports season can be over-whelming, especially when the team does so great that they make it to finals. The extended season is a bonus, and what we strive for. Yet, it means less down time for getting the day to day things done. I know all of you sports parents can relate. We have two weeks off before it all starts again. I’m just getting back to my routine.

I knew we would be away for 6 days, so before we left I cleaned out the refrigerator. Those that know me well know how much I hate food waste. That meant when we arrived home to an empty refrigerator and a bare pantry. And, since I had put work aside while we were away, I hit the house and returned directly to work. No time to shop or cook meant a few days of eating out. 

That’s all fine, but I miss my homemade meals. While I’m no gourmet chef, I work hard to make sure the refrigerator is stocked full of fresh produce and lean protein. That’s how I make sure my family and I live a healthy lifestyle while being on the go.

One of the staple foods in my house is egg muffins. I love them because they can be made in advance, frozen, then re-heated during busy times. The morning after we got home, my daughter asked me to heat some up for her. I was wishing I had made these before we left, but I didn’t. That morning, she had a smoothie instead. Last night, I got to it!

Egg muffins are great for a few reasons. They are easy to make, and quick to re-heat. They are portable and can be taken with you on the go. They are a quick source of high-quality protein, and they are a vehicle for a variety of other highly nutritious vegetables, too. Just a small amount of bacon or ham adds tons of flavor, and you can boost the calcium and protein even more by adding in shredded or crumbled cheese.

This recipe is from my book, Fueling Young Athletes. It’s a go-to in my house. They are made with a combination of whole eggs and egg whites combined with peppers, tomatoes, 

I try to have a batch of these frozen and ready to heat and eat at all times. I wish I had made these before we left for our trip this past week. 

Print Recipe
5 from 1 vote

Egg Muffins

Egg muffins make it easy to start the day with a healthy meal. Try this turkey sausage & vegetable variety, or make them your way by adding you your own favorite veggies and cheese
Course: Breakfast
Keyword: Egg Muffins
Author: Heather Mangieri, RDN


  • 18 eggs, large
  • 6 egg whites
  • 6 turkey links, frozen & precooked
  • 1/2 cup white onion
  • 1 cup baby spinach
  • 20 cherry tomatoes, diced
  • 1/8 tsp black pepper


  • Preheat oven to 350 degrees. Spray muffin tin with cooking spray. Crack all of the eggs and egg whites then beat them together in a large bowl. Set aside.
    In a food processor, chop the onion and sausage into crumbed pieces. Add them to the egg mixture. Using a sharp knife, chop the spinach and tomatoes into small pieces. Stir them into the egg mixture. Add pepper.
    Fill each muffin tin ¾ of the way full. This should fill 24 muffin tins. Bake for 20-25 minutes, or until a food thermometer reads 160 degrees.


  • Nutrition Tip:To keep the sodium low, I left the salt out of the recipe. You can add a small amount of salt before eating the if you need to.
  • Recipe Makes: 24 egg muffins
  • Serving Size:2 muffins
  • Recipe makes 12 servings
  • Nutrition Facts (per 2 muffins serving size):140 calories, 4 g carbohydrates, 1 fiber, 13 g protein, 8 g fat, 3 g saturated fat, 330 mg cholesterol, 200 mg sodium, 4 % daily calcium, 0 % daily Vitamin D, 2% daily potassium, 10% daily iron
  • Meal Planning Servings: 0 CHO; 2 PRO; 2 FAT
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