Name: Sausage Egg Muffins
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Ingredients: 1 Tbsp avocado oil (for sautéing the vegetables); 1 cup yellow onion (finely chopped); 1 cup red bell pepper (finely chopped); 2 large cloves garlic (minced); 12 oz pre-cooked Italian sausage links (chopped); 2 cups baby spinach; 10 large eggs (well-beaten); 1 cup grated cheddar cheese (optional); 1 tsp sea salt (to enhance flavors)

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Sausage Egg Muffins are the perfect solution for busy mornings when you crave a hearty breakfast but don’t have the time to cook. These delightful muffins are packed with protein, veggies, and flavor, making them a nutritious option that can be prepared ahead of time. Whether you’re meal prepping for the week or just want a quick grab-and-go breakfast, these muffins deliver convenience without sacrificing taste. Plus, they are easy to customize, so you can add your favorite ingredients or make them fit your dietary needs. Let’s dive into this delicious recipe!

Why This Recipe Belongs in Your Rotation

Sausage Egg Muffins are not only delicious but also incredibly versatile. They are perfect for breakfast, brunch, or even a quick snack. Packed with wholesome ingredients like vegetables and protein, they keep you feeling full and satisfied. Additionally, they can be made in advance and stored, making your mornings stress-free. The combination of savory sausage, fresh vegetables, and fluffy eggs creates a satisfying bite that everyone will love. With just one batch, you can have breakfast ready for the whole week!

Your Shopping Guide

When preparing to make Sausage Egg Muffins, it’s essential to gather the right ingredients. Here’s a detailed shopping list:

1 Tbsp avocado oil – for sautéing the vegetables
1 cup yellow onion, finely chopped – adds sweetness and flavor
1 cup red bell pepper, finely chopped – brings a pop of color and nutrients
2 large cloves garlic, minced – enhances flavor
12 ounces pre-cooked Italian sausage links, chopped – a hearty protein source
2 cups baby spinach – for added greens and nutrition
10 large eggs, well-beaten – the base of your muffins
1 cup grated cheddar cheese (optional) – for a cheesy goodness
1 tsp sea salt – to enhance flavors

Tools & Equipment Needed

To make your Sausage Egg Muffins a success, here’s a list of tools and equipment you’ll need:

Mixing bowl – for combining ingredients
Whisk – to beat the eggs
Muffin tin – to shape the muffins
Cooking spray or additional oil – for greasing the muffin tin
Skillet – for sautéing the vegetables and sausage
Spatula – for mixing and transferring ingredients
Cup measuring tool – for accurate ingredient measurements

From Start to Finish: Sausage Egg Muffins

Creating these delightful Sausage Egg Muffins is simple and straightforward. Follow these easy steps:

Step 1: Preheat the Oven

Begin by preheating your oven to 350°F (175°C). This ensures that your muffins will cook evenly and thoroughly.

Step 2: Sauté the Vegetables

In a skillet over medium heat, add 1 tablespoon of avocado oil. Once heated, add the finely chopped yellow onion, red bell pepper, and minced garlic. Sauté the mixture for about 5 minutes, or until the vegetables become soft and fragrant.

Step 3: Add the Sausage

Next, add the chopped pre-cooked Italian sausage to the skillet with the sautéed vegetables. Stir and cook for an additional 3-4 minutes until the sausage is heated through.

Step 4: Incorporate the Spinach

Add the baby spinach to the skillet and cook for another 2 minutes, just until the spinach wilts down. Remove the skillet from the heat and let the mixture cool slightly.

Step 5: Beat the Eggs

In a large mixing bowl, crack the 10 large eggs and whisk them until well beaten. Add in the sea salt and mix thoroughly.

Step 6: Combine Ingredients

Once the sausage and vegetable mixture has cooled slightly, add it to the bowl with the beaten eggs. If you’re using cheddar cheese, fold it in at this point. Mix everything together until combined.

Step 7: Prepare the Muffin Tin

Grease a muffin tin with cooking spray or a little additional avocado oil to prevent sticking.

Step 8: Fill the Muffin Cups

Pour the egg mixture evenly into the muffin cups, filling each about three-quarters full.

Step 9: Bake

Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the muffins are set and slightly golden on top.

Step 10: Cool and Serve

Allow the muffins to cool in the pan for a few minutes before transferring them to a wire rack. Enjoy warm, or let them cool completely for meal prep!

Easy Ingredient Swaps

One of the best things about Sausage Egg Muffins is their adaptability. Here are some easy swaps you can make:

Swap Italian sausage for turkey or chicken sausage for a leaner option.
Use different vegetables such as zucchini, mushrooms, or kale based on your preference.
Replace cheddar cheese with feta or pepper jack for a different flavor profile.
For a dairy-free version, omit the cheese or use a dairy-free alternative.

Notes on Ingredients

Ensure your pre-cooked sausage is fully cooked before adding it to the egg mixture.
Feel free to experiment with spices; adding black pepper, paprika, or Italian herbs can elevate the flavor.
Using fresh ingredients will enhance the taste and nutritional value of your muffins.
These muffins can be made gluten-free by checking that your sausage and any additional ingredients are gluten-free.

Refrigerate, Freeze, Reheat

These Sausage Egg Muffins are perfect for meal prepping! Here’s how to store and reheat them:

Refrigerate: Store in an airtight container in the refrigerator for up to 5 days.
Freeze: Place individual muffins in a freezer-safe bag or container and freeze for up to 3 months.
Reheat: To reheat, simply microwave for about 30-60 seconds from the refrigerator or 1-2 minutes if frozen. You can also reheat in the oven at 350°F for about 10-15 minutes.

Wrap-Up

Sausage Egg Muffins are a wonderful addition to any breakfast routine, providing nourishment and flavor in a convenient package. With just a handful of ingredients, you can create a satisfying meal that is perfect for busy mornings or leisurely brunches. These muffins are not only easy to make but also versatile enough to suit various tastes and dietary needs. Experiment with different vegetables and proteins to make this recipe your own. Enjoy the goodness of homemade Sausage Egg Muffins and share them with family and friends—they’re sure to become a favorite!