Spinach & Sausage Egg Muffins

Name: Spinach & Sausage Egg Muffins
Cook time: 30 min
Total time: 30 min
Yield: 12
Ingredients: 1 1/2 ozs Avocado Oil Spray; 1 lb Turkey Sausage (one tube); 4 cups Baby Spinach (chopped); 10 Eggs; 1/4 cup Vegetable Broth (or water); 1/4 tsp Sea Salt; 1 stalk Green Onion (chopped); 1/2 Red Bell Pepper (chopped); 1 tbsp Hemp Seeds; 1 tbsp Nutritional Yeast; 2 tbsps Cilantro (chopped)

Dairy-free • Gluten-free

A protein-packed breakfast that’s perfect for meal prep

When mornings feel chaotic, having a healthy breakfast already made can be a total game-changer. That’s why I love recipes like these Spinach and Sausage Egg Muffins—they’re flavorful, easy to make ahead, and loaded with nutrients to keep you fueled throughout the day.

These muffins aren’t just convenient—they’re also customizable and full of anti-inflammatory ingredients like spinach, avocado oil, and hemp seeds. Whether you’re feeding a family or stocking your own fridge for the week, this is the kind of breakfast that makes your mornings feel a little more manageable.

They store beautifully in the fridge and reheat in seconds, making them a smart choice for meal prep. Just grab, heat, and go.

✅ Why This Recipe is Healthy:

These egg muffins are rich in protein and healthy fats, making them a great way to stay full and satisfied without the blood sugar rollercoaster. Spinach provides iron and fiber, while hemp seeds and nutritional yeast offer anti-inflammatory benefits and a subtle savory flavor boost. Turkey sausage adds heartiness and is a leaner protein than pork.

✅ Meal Prep Tips:

Let muffins cool completely before storing in an airtight container.
Store in the fridge for up to 4 days or freeze for up to 2 months.
To reheat, microwave for 30–45 seconds or warm in the oven at 300ºF until heated through.
Great for breakfast on-the-go, or even a post-workout snack.

✅ Serving Ideas:

Pair with a side of avocado, some fresh fruit, or a green smoothie for a balanced meal. You can also slice them in half and tuck them into a wrap for a breakfast burrito twist.

Nutritional Disclaimer

Nutrition information is an estimate generated from a nutrition calculator. There may be errors here or variations based on ingredients you use.

I’m Shelley Loving, a home cook who healed through food. Now I share simple, delicious recipes and kitchen tips to help you cook with more confidence.

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