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
- 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
- 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
- Mix Base (3 minutes)
- Crack eggs into a large mixing bowl
- Add smoked paprika, salt, and pepper
- Whisk until well combined
- Combine Ingredients (2 minutes)
- Fold in cooked turkey sausage
- Add wilted spinach
- Mix in diced roasted red peppers
- Reserve some green onions for garnish
- 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
- 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
- Texture Optimization
- Don’t overbeat eggs
- Chop ingredients uniformly
- Use room temperature eggs
- Pat roasted peppers dry before adding
- 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
- Protein Options
- Chicken sausage
- Plant-based crumbles
- Ground turkey with Italian seasoning
- Tempeh crumbles
- Vegetable Alternatives
- Swiss chard instead of spinach
- Sautéed mushrooms
- Caramelized onions
- Bell peppers of any color
- 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
- Refrigerator Storage
- Cool completely
- Store in airtight container
- Keep for up to 4 days
- Reheat for 30 seconds in microwave
- Freezer Storage
- Wrap individually
- Store in freezer bag
- Freeze up to 2 months
- Thaw overnight in refrigerator
- 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.