Egg Muffins

4 servings. 356 calories. 30g protein

  • 6 ounces ground turkey sausage or chopped cooked turkey bacon
  • 1.5 teaspoons olive oil
  • 1 cup sliced veggie of choice (I recommend baby Bella mushrooms)
  • 12 large eggs
  • 9 tablespoons non-fat milk
  • 0.75 teaspoon ground pepper
  • 0.75 cup finely shredded cheddar cheese


  • Heat the oven. Preheat the oven to 350°. Coat 4 cups of a muffin tin with cooking spray, making sure each cup is thoroughly coated.
  • Cook the sausage. In a small sauté pan cook the sausage over medium-high heat until crumbled and cooked through, about 7-8 minutes. Remove sausage from pan and place on a plate lined with a paper towel.
  • Cook the mushrooms. Return the pan to the heat; add olive oil and mushrooms. Sauté mushrooms for 1-2 minutes until slightly tender. Add mushrooms to sausage.
  • Whisk the eggs. In a small mixing bowl whisk eggs, milk and ground pepper together.
  • Prepare the muffins. Divide sausage mixture among the four muffin cups. Pour the egg mixture over the sausage and mushrooms.
  • You may have a little left over depending on the exact size of your muffin cups.
  • Divide cheese evenly among the muffin cups, sprinkling over the top of each.
  • Bake the muffins. Cook for 25 minutes or until muffin is firm to the touch.
  • Remove from oven and let cool slightly before serving.

*I recommend having a good 3 muffins in 1 serving for enough protein! 

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