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Easy Turkey and Sausage Egg Muffins
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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