Egg Muffins

Course: Breakfast
Cuisine: American
Keyword: egg muffins, egg muffins recipe
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Servings: 6 muffins
Calories: 123 kcal

These healthy egg muffins are an easy make-ahead breakfast recipe.



  • 1 cup (packed) fresh spinach, chopped
  • 3/4 cup cooked and crumbled turkey sausage
  • 6 large eggs
  • 1/4 cup nonfat milk
  • 1/3 cup reduced-fat shredded cheese
  • salt and freshly ground black pepper, to taste
  • salsa, for serving (optional)


  1. Preheat the oven to 350 degrees F. Spray 6 or 7 muffin cups with nonstick spray.
  2. Spray a nonstick skillet with nonstick spray, and quickly cook the spinach- just until wilted. Let it cool, then squeeze any excess moisture out of it.
  3. In a medium bowl, whisk together the sausage and spinach with the eggs and milk. Scoop into the prepared muffin tins (I find it easiest to use a 1/3 cup measuring cup) almost to the top. Sprinkle cheese on top. Then give each one a good dose of salt and pepper.
  4. Bake 25 to 30 minutes, or until the egg is cooked through. Easy way to check the egg: touch the middle of the muffins... if they are still wet and gooey, they'll need a little more time in the oven. They should feel cooked through.

  5. Serve the egg muffins immediately- with salsa, if desired.

Recipe Video

Recipe Notes

Nutrition Facts
Egg Muffins
Amount Per Serving (1 muffin)
Calories 123 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 2g 10%
Cholesterol 200mg 67%
Sodium 238mg 10%
Potassium 341mg 10%
Total Carbohydrates 2g 1%
Protein 11g 22%
Vitamin A 80.7%
Vitamin C 13.8%
Calcium 15.3%
Iron 11.7%
* Percent Daily Values are based on a 2000 calorie diet.