We’re always in need of a quick and healthy breakfast, am I right? Then look no further than these egg muffins. Packed with protein — and flavor — these little gems will power you up after your workout, or just help get you through classes.

The great thing about these muffins is that they’re perfect for making ahead. As a busy student who depends on meal prep, I practically live out of my freezer, especially when it comes to breakfast. It’s easy to find myself in that awful morning time crunch if I don’t have something ready to go when I’m rushing out the door.

If you’re not to going to devour all of these at once (not that I’d blame you), you can save them for later. Place the egg muffins on a cookie sheet lined with wax paper, pop them into the freezer until frozen, then transfer them to a gallon-sized freezer bag. Your sleep-deprived self will thank you.

Spinach, Cheese, and Turkey Sausage Egg Muffins

  • Prep Time:10 minutes
  • Cook Time:20 minutes
  • Total Time:30 minutes
  • Servings:12 egg muffins
  • Easy


  • 6 frozen turkey sausage links
  • 1 (16 oz.) carton egg whites
  • 4 whole eggs
  • 1/2 cup skim milk
  • 1/2 cup fresh spinach, finely chopped
  • 1/2 cup sharp white cheddar cheese (or cheese of your choice), shredded
  • Salt and pepper, to taste
Photo by Meredith Ross
  • Step 1

    Preheat the oven to 350°F. In a non-stick skillet over medium-high heat, brown the turkey sausage links according to package directions. Cut into small pieces and set aside.

    Photo by Meredith Ross
  • Step 2

    In a mixing bowl, whisk together egg whites and eggs.

    Photo by Meredith Ross
  • Step 3

    Whisk in milk. Season with salt and pepper, to taste.

    Photo by Meredith Ross
  • Step 4

    Stir in chopped spinach.

    Photo by Meredith Ross
  • Step 5

    Grease muffin cups with cooking spray, or line with paper liners.

    Photo by Meredith Ross
  • Step 6

    Pour egg mixture into muffin cups.

    Photo by Meredith Ross
  • Step 7

    Evenly distribute shredded cheese and sausage pieces among the muffin cups.

    Photo by Meredith Ross
  • Step 8

    Bake for 20 minutes, or until muffins are firm in the center. Gently remove by going around the edges with a butter knife. Serve warm.

    Photo by Meredith Ross