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Sausage Egg-muffin

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Sausage Egg-muffin

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Course: Breakfast
Cuisine: American
Keyword: Sausage Egg-muffin
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 4 1 1/2 egg-muffins
Calories: 361kcal


  • 1 none cooking spray
  • 8 ounce turkey sausage, ground
  • 1/2 medium onion
  • 1 medium bell pepper, green
  • 1 tablespoon olive oil
  • 4 large egg
  • 1 large egg white
  • 1/2 teaspoon oregano, dried
  • 1/8 teaspoon black pepper, ground
  • 1/4 teaspoon salt
  • 1/8 cup milk
  • 1 cup spinach

Serve With

  • 2 cup grapes
  • 4 slice bread, sprouted, whole grain
  • 1 tablespoon butter, unsalted


  • Preheat oven to 350°F. Spray 6 muffin cups of a muffin pan with cooking spray.
  • Heat a nonstick skillet over medium. Cook sausage 5-6 minutes or until no longer pink, stirring to crumble as it cooks.
  • Dice onion and pepper. Add oil to skillet with sausage and heat for 1 minute. Add onion and pepper. Cook for 3-4 minutes, stirring occasionally. Remove from heat.
  • Whisk eggs and egg white in a bowl with oregano, pepper, salt and milk. Roughly chop spinach and stir into egg mixture.
  • Divide sausage between 6 prepared muffin cups. Pour an even amount of egg mixture over the sausage. Bake for 15-16 minutes or until the eggs have set. Cool for 2-3 minutes. Loosen the edges, then remove.
  • Serve along with grapes and buttered toast.
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Calories: 361kcal | Carbohydrates: 31g | Protein: 24g | Fat: 16g | Saturated Fat: 5g | Cholesterol: 237mg | Sodium: 757mg | Fiber: 4g | Sugar: 15g

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