Egg, Chicken Sausage, & Vegetable Muffins

If you find yourself lacking time in the morning to make a nourishing meal for yourself, kids, partner, etc., these egg muffins are here to deliver exactly what you need.

With a combination of healthy fat, protein, and several vitamins, minerals, and antioxidants, you'll be feeling fueled and energized when you enjoy these as a meal or snack for breakfast or any time during the day. They also work well for a post-workout meal or snack to provide essential amino acids needed for healing and repairing your muscles.

Even better, if you find that you feel hungry shortly after eating a carbohydrate-heavy meal in the morning (think cereal, toast, yogurt, fruit, etc.), these egg muffins may help you have more sustained energy and feel fuller for longer as fat and protein take longer to digest than carbohydrates.

Check out the recipe below and be sure to let me know what you think!

PRO TIP: You can substitute the vegetables with any that you have on hand. Also, I like to let the chopped vegetables dry on a towel for a bit to remove some moisture before adding to the egg mixture.


Print Recipe
Egg, Chicken Sausage, & Vegetable Muffins
  • 1/2 lb cooked chicken sausage
  • 12 eggs
  • 1/2 cup chopped onion
  • 1 bell pepper, chopped
  • 1 cup spinach, chopped
  • 1/4 cup sun-dried tomato, chopped
  • 1 cup grated cheddar cheese
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1/4 tsp cayenne
  • 1/2 tsp red pepper flakes

1. Preheat oven to 350°F. Coat muffin pans (total of 18 regular-sized muffins) with cooking spray or butter and set aside. 2. Chop cooked sausage into 1/2-inch pieces. In a medium or large bowl, beat eggs and add onion, bell pepper, spinach, and tomato; mix to combine.3. Add cheese, sausage, and seasonings and mix again to combine.4. Spoon egg mixture into 18 muffin cups until almost full (about 1/3-1/2 cup).5. Bake in oven for 20-25 minutes or until top appears set and a knife inserted comes out clean.

Prep time: Cook time: Total time: Yield: 18 muffins