Sausage Egg Muffins

Sausage egg muffins are super easy to make, delicious, and perfect for meal prep! They are high in protein, low carb, and gluten-free! These sausage egg cups are a great grab-and-go healthy breakfast option for the busy work week.

5 from 15 votes

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Course: Breakfast

Cuisine: American

Keyword: Sausage Egg Breakfast Cups

Prep Time: 10

Cook Time: 23

Total Time: 33

Servings: people

Calories: 157kcal

Author: Tammy Overhoff

Equipment

12-cup muffin pan

Ingredients

Cooking spray
1 tablespoon olive oil
1 pound raw chicken (or poultry) Italian sausage links casings removed
12 eggs
¼ cup milk or any milk of choice.
½ cup shredded cheddar cheese
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon salt
1/2 teaspoon ground black pepper

Instructions

Start by preheating the oven to 350 degrees.
Spray a 12-cup muffin pan with cooking spray or line it with silicone or parchment liners and set aside.
Over medium-high heat, cook the sausages in a large skillet until no longer pink. As they cook, break the sausage up, with a spatula, into small pieces.
If needed, drain slightly, and then divide sausage crumbles among the 12 muffin cups.
In a large bowl, whisk together eggs, milk, garlic powder, onion powder, salt, and pepper until all ingredients are combined.
Pour the egg mixture evenly over the chicken sausage. Lightly stir the sausage and eggs together.
Sprinkle cheese evenly over muffin cups.
Cook for 20 – 23 minutes or until the eggs are set. Serve hot.

Notes

**To remove the eggs from the muffin pan, glide a butter knife around the edges and then carefully lift the egg cup from the pan.

Storage Tips

You can make these sausage egg muffins ahead of time for the week or freezer to have available for a quick breakfast later on. Completely cool them before storing them in the fridge or freezer.

For the week: After the egg muffins cool, place them into an airtight container and store them for one week in the fridge. Here is a list of my favorite glass meal prep containers. Reheat in the microwave until hot.

For the freezer: After the egg muffins cool, wrap place in a freezer bag and make sure all the air is out. Freeze flat until the egg cups are frozen, and then place the freezer bag wherever you want. This keeps the eggs from sticking together as they freeze. Alternatively, you can wrap it in plastic wrap before putting it into the freezer bag.

To thaw: Take the frozen egg cup out of the freezer and place it into the refrigerator to thaw overnight. Remove the plastic wrap and reheat it in the microwave until hot.

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