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Golden brown sausage and cheese egg muffins garnished with red bell peppers and fresh parsley in a muffin tin.

Sausage and Cheese Egg Muffins

Fluffy, cheesy, and high in protein, these easy Sausage and Cheese Egg Muffins are made with lean turkey sausage, sharp cheddar, and red bell peppers. A 30-minute Mediterranean-inspired breakfast perfect for meal prep!
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Prep Time 10 minutes
Cook Time 20 minutes
Servings: 8
Course: Breakfast
Calories: 165
Ingredients Equipment Method Notes

Ingredients
  

  • - 8 large eggs
  • - 1/4 cup whole milk or heavy cream
  • - 1/2 lb lean ground turkey or chicken breakfast sausage
  • - 1/2 cup red bell pepper finely diced
  • - 1 cup sharp cheddar cheese freshly shredded
  • - 1/2 teaspoon garlic powder
  • - 1/4 teaspoon fine sea salt
  • - 1/4 teaspoon freshly cracked black pepper
  • - 2 tablespoons fresh flat-leaf parsley finely chopped (for garnish)
  • - Extra virgin olive oil spray for greasing

Equipment

  • 12-cup standard muffin tin
  • Non-stick skillet
  • Large Mixing Bowl
  • Whisk
  • Olive oil mister or cooking spray

Method
 

  1. Preheat oven to 375°F (190°C). Generously spray 8 cups of a standard 12-cup muffin tin with extra virgin olive oil spray.
  2. Heat a skillet over medium-high heat. Add the ground turkey or chicken sausage, breaking it apart with a wooden spoon into small crumbles. Cook for 5 to 6 minutes until browned and cooked through. Drain any excess fat and set aside to cool slightly.
  3. In a large bowl, whisk together the eggs, milk, garlic powder, salt, and black pepper for 1 minute until fluffy and foamy.
  4. Divide cooked sausage crumbles, diced red bell peppers, and shredded cheddar cheese evenly among the 8 greased muffin cups.
  5. Pour the egg mixture into each cup, leaving a 1/4-inch space at the top. Stir each cup gently with a fork to distribute ingredients.
  6. Bake for 18 to 21 minutes until the egg muffins are golden brown around the edges and set in the center.
  7. Let cool in the pan for 5 minutes. Run a butter knife around the edges to release them, sprinkle with fresh parsley, and serve warm.

Notes

- To Freeze: Let cool completely, wrap individually in parchment paper, and store in a freezer bag for up to 3 months. Reheat in the microwave for 60 seconds.
- Storage: Refrigerate in an airtight container for up to 4 days.