Egg muffins

These egg, sausage, and vegetable muffins are perfect if you’re short on time in the morning. You can also make a double batch over the weekend, and freeze half for up to two months.  

Nutrition (per muffin)

Calories: 70; protein: 6g; fat: 4g; carbs: 2g

Recipe and photo by Heather Mangieri, M.S., R.D.N., C.S.S.D., L.D.N., owner of Nutrition CheckUp and author of Fueling Young Athletes.

24

Ingredients 

Cooking spray

18 large eggs

6 egg whites, large

1/2 cup chopped onion

20 cherry tomatoes, chopped

1 cup baby spinach, chopped

6 turkey sausage links (I used frozen, ready-to-eat)

1/8 tsp black pepper

1/4 tsp table salt

How to make it 

Preheat oven to 350°F. Spray a muffin tin with cooking spray. Crack the eggs and egg whites in a large bowl. Beat together. Set aside.

In a food processor, pulse the onion and sausage into crumbled pieces. Add them to the egg mixture. Using a sharp knife, chop the spinach and cut the tomatoes into small pieces. Add salt and pepper. Mix well.

Fill each muffin tin 3/4 full. Bake 20-25 minutes or until a food thermometer reads an internal temperature of 160°F.

Breakfast recipes

Cook Time: 

25

Prep Time: 

15

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