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Egg Muffins

Grab two of these easy-to-make muffins as you're running out the door for an easy 12 grams of protein first thing in the morning.

These egg, sausage, and vegetable muffins are perfect if you’re short on time in the morning. You can also make a double batch over the weekend, and freeze half for up to two months.  

Nutrition (per muffin)

Calories: 70; protein: 6g; fat: 4g; carbs: 2g

Recipe and photo by Heather Mangieri, M.S., R.D.N., C.S.S.D., L.D.N., owner of Nutrition CheckUp and author of Fueling Young Athletes.

Makes 24 Servings
Prep Time:  15 mins
Cook Time: 25 mins

  • Cooking spray
  • 18 large eggs
  • 6 egg whites, large
  • 1/2 cup chopped onion
  • 20 cherry tomatoes, chopped
  • 1 cup baby spinach, chopped
  • 6 turkey sausage links (I used frozen, ready-to-eat)
  • 1/8 tsp black pepper
  • 1/4 tsp table salt

How to make it 

1: Preheat oven to 350°F. Spray a muffin tin with cooking spray. Crack the eggs and egg whites in a large bowl. Beat together. Set aside.

2: In a food processor, pulse the onion and sausage into crumbled pieces. Add them to the egg mixture. Using a sharp knife, chop the spinach and cut the tomatoes into small pieces. Add salt and pepper. Mix well.

3: Fill each muffin tin 3/4 full. Bake 20-25 minutes or until a food thermometer reads an internal temperature of 160°F.


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