Turkey Sausage & Roasted Red Pepper Cups

Start your day with these savory, protein-rich egg cups that combine lean turkey sausage with sweet roasted red peppers and nutritious spinach. Inspired by classic breakfast combinations, these convenient cups offer a complete meal in a portable format. Perfect for busy mornings, post-workout fuel, or meal prep enthusiasts, these egg cups deliver both nutrition and flavor in every bite.

Ingredients

For 6 servings (12 muffins)

  • 6 large eggs
  • ½ cup (120g) crumbled dairy-free turkey sausage, cooked
  • ¼ cup (60g) diced roasted red peppers
  • ¼ cup (25g) chopped fresh spinach
  • ½ teaspoon (2g) smoked paprika
  • 1 green onion, finely sliced
  • ¼ teaspoon sea salt
  • ⅛ teaspoon black pepper
  • Cooking spray for greasing

Step-by-Step Instructions

  1. Preparation (10 minutes)
  • Preheat oven to 375°F (190°C)
  • Grease a 12-cup muffin tin thoroughly
  • Dice roasted red peppers into small pieces
  • Chop spinach and slice green onion
  1. Cook Protein (5 minutes)
  • Heat a small skillet over medium heat
  • Crumble and cook turkey sausage if not pre-cooked
  • Add spinach and cook until wilted
  • Set aside to cool slightly
  1. Mix Base (3 minutes)
  • Crack eggs into a large mixing bowl
  • Add smoked paprika, salt, and pepper
  • Whisk until well combined
  1. Combine Ingredients (2 minutes)
  • Fold in cooked turkey sausage
  • Add wilted spinach
  • Mix in diced roasted red peppers
  • Reserve some green onions for garnish
  1. Bake (15-17 minutes)
  • Pour mixture evenly into prepared muffin cups
  • Bake until set and slightly golden
  • Let cool for 5 minutes
  • Garnish with remaining green onions

Nutritional Information

Per muffin:

  • Calories: 85
  • Protein: 8g
  • Fat: 5g
  • Carbohydrates: 2g
  • Fiber: 0.5g
  • Sodium: 200mg

Total Time:

  • Prep Time: 20 minutes
  • Cook Time: 17 minutes
  • Total Time: 37 minutes

Pro Tips and Tricks

  1. Meat Preparation
  • Break sausage into small, even pieces
  • Drain excess fat before adding to eggs
  • Cool slightly before mixing with eggs
  • Season sausage while cooking for extra flavor
  1. Texture Optimization
  • Don’t overbeat eggs
  • Chop ingredients uniformly
  • Use room temperature eggs
  • Pat roasted peppers dry before adding
  1. Flavor Enhancement
  • Toast paprika in dry pan before adding
  • Add fresh herbs like thyme or sage
  • Season each component separately
  • Use fire-roasted red peppers

Variations and Substitutions

  1. Protein Options
  • Chicken sausage
  • Plant-based crumbles
  • Ground turkey with Italian seasoning
  • Tempeh crumbles
  1. Vegetable Alternatives
  • Swiss chard instead of spinach
  • Sautéed mushrooms
  • Caramelized onions
  • Bell peppers of any color
  1. Seasoning Variations
  • Italian herb blend
  • Cajun seasoning
  • Greek seasoning
  • Mexican spice blend

Frequently Asked Questions

Q: Can I use egg whites instead of whole eggs?
A: Yes, use 2 egg whites for each whole egg (12 egg whites total).

Q: How do I prevent the sausage from sinking to the bottom?
A: Make sure pieces are small and evenly distributed. Fill muffin cups while stirring mixture.

Q: Can I use frozen spinach?
A: Yes, but thaw and squeeze out excess moisture first.

Q: How do I know when they’re done?
A: They should be set in the middle and slightly golden on top.

Storage and Make-Ahead Tips

  1. Refrigerator Storage
  • Cool completely
  • Store in airtight container
  • Keep for up to 4 days
  • Reheat for 30 seconds in microwave
  1. Freezer Storage
  • Wrap individually
  • Store in freezer bag
  • Freeze up to 2 months
  • Thaw overnight in refrigerator
  1. Meal Prep Success
  • Cook sausage ahead of time
  • Prep vegetables in advance
  • Make double batch
  • Package in individual portions

These protein-packed egg cups are perfect for those seeking a satisfying, nutritious breakfast option that can be prepared in advance. The combination of lean turkey sausage, vegetables, and eggs provides sustained energy throughout the morning. Whether you’re following a high-protein diet, meal prepping for the week, or simply looking for a delicious breakfast option, these egg cups deliver both convenience and flavor.