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Healthy Breakfast Egg Muffin Cups with Turkey Sausage

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Looking for new healthy breakfast ideas? Have you considered make ahead breakfast muffins? Here’s my recipe for healthy breakfast egg muffin cups. These easy egg muffins feature turkey breakfast sausage for added flavor and protein.

Healthy breakfast egg cups have gained popularity in the last few years – and for good reason! Find my recipe for healthy egg muffin cups below!

When I became a personal trainer, I knew that my biggest challenge was going to be focusing on nutrition.

That’s because I became a trainer at 7 months pregnant and was DEFINITELY not someone who looked like an athlete.

I really enjoy working out and designing workouts, so that part is easy. But I think that whether you’re a personal trainer or not, you can relate to the fact that food is the hardest part.


So anyway, I started focusing on meal prep that would work with the macronutrient goals I’d set. I’m focused on moderate carbohydrates, high protein, and moderate fats.

I’m not one of those people who believes in almost entirely eliminating any macro group, so I’m not KETO and I don’t consider myself “low-carb.”

I keep my macro intake within the U.S. government’s suggestions for a healthy diet and then tweak accordingly within range. (And that’s the only thing I can recommend to you as a personal trainer.)


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Keeping that in mind, I am always looking for easy ways to add more protein and veggies into my diet. That’s because these are the hardest areas for me. I could eat fruit and carbs all day, but getting enough of a variety of nutrients is hard!

But I’ve discovered that the most important thing you can do to get and stay healthy is to prepare!

Maybe you’ve heard the famous Benjamin Franklin quote, “By failing to prepare, you are preparing to fail.”

It’s SO true in anything, but it’s especially true when we want to make long-lasting health changes. (Enter these breakfast egg muffins!)

Psst! Need help with nutrition? Check out my self-paced nutrition course for weight loss!

Meal Prep & Planning is Key

It’s incredible what happens when you put a little forethought into your meals. When you’re not prepared with meal ideas (or the meals themselves), you’re super likely to stray from your plans and your goals are harder to reach.

I know you’ve experienced this before. I just know it – because I have too!

Related: Sweet & Tangy Balsamic Power Salad

For me, just knowing WHAT I’m going to eat (whether it’s already made or not) is super helpful in keeping me on track.

But what’s even more effective is having things that are ready-to-eat available all the time. It means I have no excuses and I can’t say, “There was nothing else to eat!” after eating something unhealthy.

Psst! I recently created an online nutrition course jam-packed with information on food mindset, exercise science, and nutrition education so that I could pass that knowledge on to you. Check it out!

But meal prep is hard!

Luckily, these breakfast egg muffin cups are super easy to make!

Seriously, if you’re not already making egg cupcakes for easy breakfast, you’re missing out. That’s because they are so versatile and easy to make – plus they freeze well.

Switch It Up According to Your Needs – Easy Breakfast Egg Muffins

The recipe for breakfast egg muffin cups I’m sharing with you is easy to tweak, and that might be the best thing about it. Need higher fat? Need more veggies? Need more protein? EASY FIX.

Also see: Easy Keto Mandarin Beef Zoodles

Just add more egg whites, cheese, meat, peppers, mushrooms, etc. Seriously, ETC!

You can use the general recipe for these egg cups and tweak the heck out of it and it will still come out awesome every time! At least that’s my experience. You have to be the world’s worst cook to mess these up! 😉

Tips to Make it Faster

  • Opt for precooked meat like ham or Canadian bacon.
  • Opt for pre-chopped meat (usually ham comes this way).
  • Use pre-chopped veggies. I often find finely chopped, ready-to-eat bell peppers at my local Safeway.

Tips to Make it Lighter

  • Omit the cheese or use a skim version.
  • Add more vegetables.
  • Skip the meat.
  • Use egg whites only.

Super Quick to Throw Together

For this recipe, I just browned my turkey sausage first. (There are so many other things you can use though!) Then I chopped some spinach, then dumped all of the ingredients together and stirred.

Then it was time to dish the mixture into a muffin tin and bake. If you’re making enough of these guys to freeze, it really feels like you’re cheating somehow. So fast and easy!

Spinach is Life

My go-to greens are pretty much always baby spinach! Baby spinach is more tender and milder in flavor than other types (in my opinion).

I usually buy big boxes of spinach like this one, then throw it in the freezer for smoothies when it starts to get older or if I don’t use it up right away. Easy, peasy!

breakfast egg muffin cups

For this recipe (it made about 1 dozen egg cups) I chopped up roughly one cup of baby spinach to mix in. I’ve also made this same recipe with chopped bell peppers and mushrooms but kept it simple this time.

Using exact measurements isn’t necessary for this recipe, but definitely make sure to chop your spinach up! Otherwise, even the baby spinach is too big to fit into most muffin tins and you’ll just have a big mess on your hands when you try to scoop it.

Anyway, this recipe was as easy as browning the meat, then mixing all the ingredients together.

Then I used a 1/3 measuring cup to scoop the mixture into my sprayed muffin tin and baked for about 15 minutes. Easyyyyyyy.

Easy breakfast egg muffin cups. These are high protein with turkey sausage.

The final product! I just love this particular easy egg muffins recipe because it has all of my favorites – nothing more!

But it is super versatile and you can add whatever you want and omit what you don’t like. I personally think that the feta and breakfast turkey combo is JUST right but you can easily switch this recipe up however you want.

Here are some ingredients that I’ve tried and recommend if you want to play around a little more:

  • Baby kale instead of spinach (also milder than other kale types)
  • Chopped bell peppers
  • Chopped onions
  • Minced garlic
  • Chopped mushrooms
  • Other cheese varieties
  • Ground breakfast turkey
  • Chopped ham
  • Chopped cooked bacon
Quick Tip:

How do you get baked eggs out of a muffin pan? The only thing I wished I’d done differently when making these breakfast egg muffin cups was use silicone baking cups in my muffin tin.

Even though I sprayed the tin with olive oil spray, I had a hard time cleaning the tin! Silicone cups would have made it easier!

Tips for Freezing & Reheating

If you’re going to freeze these guys, be sure to cool them completely first.

They’ll be a little juicy feeling but that’s the nature of using eggs and fresh veggies. (They’ll bind better when you use some whole eggs versus all egg-whites.) Once cooled, freeze in gallon freezer bags or any other airtight container.

To eat, just microwave from frozen until hot! (This is usually a super quick minute or so, but be careful if you use poultry like I did.)

For the best results, eat these breakfast egg muffin cups within a month! 🙂

breakfast egg muffin cups
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5 from 1 vote

Easy Breakfast Egg Muffin Cups

Easy and versatile, this breakfast egg muffin recipe features turkey sausage & feta cheese. 
Course Breakfast
Cuisine American
Keyword breakfast cups, egg muffin cups, egg muffins
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 6
Calories 50kcal
Author Chantal | Ironwild Fitness
Cost 8


  • 1 Muffin tin


  • 1 cup baby spinach chopped
  • 1 cup breakfast turkey sausage browned
  • 1/4 cup feta cheese crumbled
  • 2 eggs large
  • 16 oz liquid egg whites


  • Preheat oven to 350 degrees.
  • Brown turkey sausage in a large skillet. Set aside. 
  • Roughly chop 1 cup of baby spinach. Add to large bowl. 
  • Add all remaining ingredients to bowl and mix well. 
  • Spray 12-cup muffin tin or two 6-cup tins with cooking spray.
  • Spoon stirred egg mixture into muffin tin. Fill about 2/3 of each cup to allow for headspace. 
  • Bake at 350 for 15-20 minutes. 
  • Allow to cool and eat or freeze! 


This recipe can be easily modified to include different vegetables and more or less egg whites and cheese. Freeze cooled muffin cups for up to one month in an airtight container. 
*Calories are estimated. 

 That’s all! Happy meal prepping!

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  1. This looks like a great breakfast I could serve to the kids. Breakfast egg muffins cups are so so so yummy!

  2. I have made something similar using lunchmeat and it was a hit in my house. I’ll have to do that version for a breakfast or a brunch item. Yummy.

  3. I really love how you not only give tips to make the recipe quicker but also to make it lighter! I am sure all your readers appreciate that. Thank you for sharing! xo

  4. 5 stars
    Aahhh, am so poor with meal preps! You just inspired me to be more mindful of what food I intake! The recipes look very effortless and the final product looks yummmmm

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