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

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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. Don’t get me wrong, extending the cheer season to Summit is what we strive for all year. 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 so I’m using the time to get back to my routine.

I cleaned out the refrigerator before we left. I knew we would be away for 6 days, so I wanted to use any fresh foods so that they didn’t go bad. That’s what inspired this egg muffin combo. Spinach and tomaotes were staring back at me from the refrigerator, so egg muffins it was. 

Egg muffins are staple foods in my house. 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 thankful I made these before we left!

Egg muffins are great for a few reasons. They are easy to make, quick to re-heat and portable – so you can take with you on the go. My favorite reason thing about egg muffins is their nutritional value. They are a great source of high-quality protein, and 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, and any other vegetables you like.

Easy Turkey and Sausage Egg Muffins

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. 

Easy Turkey and Sausage Egg Muffins
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.
  • Eat, or place in an air-tight container and store in the refrigerator or freezer for another day.


  • 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
DID YOU MAKE THIS RECIPE?  Tag @heathermangieri  on Instagram and hashtag it #HeatherMangieriNutrition
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