An Easy Sausage Egg Muffins Recipe you’ll love. Perfect for busy mornings, these muffins are high protein, delicious and quick to make!
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If you’re looking for a no fuss, protein packed breakfast, Sausage Egg Muffins are for you! These egg bites are made in under 35 minutes, packed with over 12g of protein per muffin, and super easy to customize.
Use up whatever veggies you have on hand, use more egg whites vs whole eggs to amp up the protein, and add in other herbs/spices to customize to the flavor you like!
These sausage muffins are perfect for busy mornings or meal prepping – easy to make and delicious!
If you prefer egg muffins without meat, try our Spinach Egg Muffins!
reasons to make egg and sausage muffins
There is a lot to love about this breakfast muffins recipe. It’s one of our favorite healthy breakfast meal prep because it’s:
- Easy to make – Other than a little time to sauté the sausage and veggies, you just need to mix up all the ingredients and bake and these cups are ready in around 30 minutes!
- High protein – Each sausage muffin contains 12g of protein. They are an easy high protein breakfast that will keep you full! For more, check out these High Protein Breakfast Ideas.
- Great for meal prep – These sausage egg muffins are perfect for baking in advance, to be reheated on busy mornings and give you a great start to your day.
breakfast muffin ingredients
For these egg muffins you’ll need:
- olive oil – butter or avocado oil works too
- breakfast sausage – you can look for a leaner breakfast sausage or use traditional pork sausage
- bell peppers, onion – I also sometimes add spinach!
- eggs
- garlic powder, pepper, dried parsley, salt
- cheddar cheese – or skip the cheese!
ingredient substitutions
Olive Oil: You can substitute avocado oil, butter, or ghee.
Meat: You can use less ground sausage or substitute bacon in place of sausage. You could also try substituting the sausage with Turkey Breakfast Sausage.
Vegetables: You can add more veggies. Spinach or mushrooms would be great in these egg muffin cups.
Eggs: You can add in egg whites instead of whole eggs if you’d like a higher protein/lower fat option. I wouldn’t replace more than 1/2 the eggs with egg whites.
Spices: You can use more or less dried spices. Feel free to mix in whatever spices you like!
Cheese: You can skip the cheese from this recipe to make it dairy free. You can also substitute other cheeses like pepper jack, Monterey jack or shredded mozzarella. We don’t recommend using pre shredded or low fat cheese in this recipe as it doesn’t melt as well.
To Make it Lower Carb: Use lower carb vegetables like broccoli or asparagus.
To Make it Lower Calorie/Lower Fat: To save calories, you can spray your pan with olive oil instead of pouring it into the pan. You can also use half the amount of cheese or skip the cheese.
How to Make
- In a pan, heat olive oil. Brown your sausage until cooked through, about 10 minutes.
- Add in onions, garlic, and peppers. Sauté for an additional 5 minutes.
- Whisk together eggs and dried spices in a large bowl. Stir the sausage/veggies mixture and cheddar cheese into the egg mixture.
- Pour batter into greased or lined muffin tins (we recommend silicone liners), filling ¾ of the way.
- Bake at 350° for 15-20 minutes.
variations of sausage egg muffins
- vegetarian – use plant based ground sausage or skip the sausage
- dairy free – skip the cheese in these sausage egg muffins to make this recipe dairy free
- add more veggies– add spinach, mushrooms and more peppers for extra veggies
tips for the best egg and sausage muffins
Use a nonstick muffin tin – This is our favorite nonstick muffin tin because it’s nontoxic and truly nothing sticks to it. We make egg muffins in it all the time and just lightly spray with a little olive oil and they fall right out of the pan.
If you don’t have a nonstick muffin tin you can also use silicone muffin liners which will also prevent the eggs from sticking to a muffin tin.
Make sure you sauté your veggies and meat well- making sure the veggies are sauteed will help prevent your muffins from being spongey!
What to serve with sausage muffins
This breakfast muffins recipe is a complete meal in itself, but here are some of our favorite things to serve with them!
- Crispy Bacon
- Sweet Potato Home Fries
- For an easy breakfast meal prep, pair these egg muffins with Chocolate Overnight Oats or Blueberry Protein Muffins
- Make it brunch by serving with Blueberry Baked Oatmeal or Protein Muffins Recipe
egg muffins recipe FAQs
Egg muffins will get spongy if there is too much liquid in them. It’s best to sauté your veggies before adding them to your egg muffins to prevent them from getting a spongy texture.
The veggies in these egg muffins will release water as they cook. This is why we recommend to sauté your veggies before adding them to your egg muffins.
There are 180 calories in each sausage egg muffin.
storage & make ahead instructions
Storing: These egg muffins can stay in the refrigerator for up to 3 days.
Reheating: We find egg muffins are best reheated in the toaster oven for a few minutes. You can microwave them, but we find they get a bit soggy. We recommend defrosting overnight by putting in the fridge the night before you’re ready to enjoy and then reheating in the toaster oven for 2-3 minutes.
Freezing: You can freeze egg muffins. We find that frozen/reheated eggs can be a bit soggy but it will work! If you are going to freeze sausage egg muffin cups, cook them completely, allow them to cool, and then wrap eggs in freezer paper and put them in a freezer safe ziploc bag. You can skip the freezer paper if you want.
If you need more freezer friendly recipes check out our Fill Your Freezer Ebook with 22 easy freezer meals!
Other healthy breakfast recipes:
Looking for other easy meals? Check out these 40+ Healthy Breakfast Recipes. Click here to grab our free healthy breakfast cookbook.
Sausage Egg Muffins
Ingredients
- 1/2 tablespoon olive oil
- 1 lb breakfast sausage low salt
- 1/2 cup bell peppers finely diced
- 1/4 cup onion minced
- 10 eggs
- ½ teaspoon garlic powder
- ¼ teaspoon pepper
- 1/2 teaspoon dried parsley
- ¼ teaspoon salt optional
- ½ cup cheddar cheese optional
Instructions
- Preheat the oven to 350 degrees.
- In a pan, heat olive oil. Brown your sausage until cooked through, about 10 minutes.
- Add in onions, garlic, and peppers. Sauté for an additional 5 minutes.
- While sausage/veggies cook, whisk together eggs and dried spices in a large bowl.
- Add the cooked sausage & veggies to the egg/spice mixture. Stir in cheddar cheese.
- Pour batter into greased muffin tins (we recommend silicone liners), filling ¾ of the way.
- Bake at 350 for 15-20 minutes.
Jean Warder says
I am diabetic. This was a delicious way to start the day. So healthy. Tham you!
Liz Marino says
This makes me so happy to hear, Jean. Thank you so much for trying it!
Jayme Newll says
These were amazing! I used ground turkey breakfast sausage. I caramelized the onions, left out the minced onion and used part shredded gruyere cheese and part shredded cheddar cheese. I also put the foil baking cups inside my muffin tin and sprayed the tins with avocado oil prior to adding the egg mix!! My family absolutely devoured these to the point there were none left over to freeze. 🤣
Liz Marino says
So glad you all enjoyed them!!
Karen Childs says
Love your recipes! Very good.