Sausage Egg Muffins

By Adam Fisher
Published 2/22/2025
Dietitian Reviewed: Erin McNamara, RDN, LDN, CLT
Approved for These Diets:
Heart Healthy | Gluten Free | Diabetic | Adventist
Sausage Egg Muffins

These healthy, high-protein Sausage Egg Muffins are a perfect addition to any GLP-1 diet recipe lineup. A diet high in protein is essential for maintaining muscle mass and keeping you full longer, making these muffins a great fit for those using GLP-1 medications to help them lose weight. While lean turkey sausage and eggs provide the protein, fresh spinach and bell pepper add fiber and nutrients for a low carb breakfast. Whether you’re meal prepping for busy mornings or planning a holiday brunch, these GLP-1-friendly egg muffins make it easy to stay on track to achieve your weight loss goals.

Crack open even more delicious breakfast and brunch options by exploring our tasty variety of high protein egg recipes!

Total Time
35 minutes
Servings
4
Calories
193
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Ingredients

Recipe yields 4 servings

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Helpful How-To Video

How to Make Sausage Egg Muffins

  1. Step 1

    Preheat the oven to 375°F. Spray 8 cups of a muffin pan with nonstick cooking spray.

  2. Step 2

    Heat the olive oil in a pan over medium heat. Add the chopped onion, garlic, spinach, and red bell pepper. Cook for about 3 minutes, stirring occasionally, until the veggies are soft. Stir in the turkey sausage and then remove the pan from the heat.

  3. Step 3

    In a large bowl or measuring cup, whisk the eggs, egg whites, skim milk, black pepper, oregano, and thyme until well mixed.

  4. Step 4

    Evenly divide the cooked veggie mixture into the 8 muffin cups. Sprinkle a little cheese on top of each. Then, carefully pour the egg mixture into each cup until they are almost full.

  5. Step 5

    Bake for 10 to 15 minutes, or until the eggs puff up and a toothpick stuck in the center comes out clean.

  6. Step 6

    Let the egg muffins cool for a few minutes before taking them out of the pan. Enjoy! For leftovers or storing for meal prep, wrap each muffin in plastic wrap and put them in a freezer bag. They can stay in the freezer for up to 5 days. To reheat, unwrap and microwave on a microwave-safe plate for about 45 seconds or until warm.

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Nutrition Facts

Serving Size:
2 muffins

193
Calories
12
g
Fat
202
mg
Cholesterol
7
mg
Sodium
7
g
Carbs
3
g
Sat. Fat
1
g
Fiber
16
g
Protein
3
g
Sugars
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