Cheesy Turkey Sausage Egg Muffins, 100 Calories
Protein-packed savory muffins combining eggs, precooked turkey sausage, sharp cheese blend, and green onions baked until set and lightly golden. High in protein and quick to prepare, these are ideal for meal prep, busy weekday breakfasts, or portable lunch boxes for families seeking lower-calorie, portion-controlled egg dishes. This version keeps sodium moderate with kosher salt and uses a lean sausage base with flexible dairy options for dietary needs.
Ingredients
- 8 large eggs, cracked
- ¼ cup skim milk, or dairy-free, half-and-half, cream(optional)dairy-free milk1:1vegandairy-free
high
- 1 teaspoon kosher salt, or to taste
- ½ teaspoon freshly ground black pepper, or to taste
- 13 ounce precooked turkey sausage, removed from casing, broken into pieceschicken sausage1:1poultry
high
- ½ cup green onions, sliced into thin rounds
- 16 tablespoon shredded cheese blend, dividedcheddar1:1sharper
high
Instructions
- 1
Preheat oven to 375F.
- 2
Thoroughly coat a 12-cup muffin pan with cooking spray on all interior surfaces, base and sides.
- 3
Whisk eggs, milk, salt, and pepper together in a large bowl until well combined.
- 4
Stir in sausage and green onions.
- 5
Fill each muffin cavity to 3/4 full using a 1/4-cup measure.
- 6
Top each with cheese, about 1 tablespoon per muffin.
- 7
Bake until set and lightly golden, approximately 30 minutes. Check at 20 minutes as ovens vary.
- 8
Cool in pan on a wire rack for 10 minutes.
- 9
Run a small knife around the edge of each cavity to loosen before removing.
Tips
Spray every interior surface of the pan generously, including sides and base, and wipe with your finger to ensure even coating and easy removal.
Muffins puff significantly during baking but sink upon cooling; do not over-bake or they will become dry.
Cool completely, then freeze in an airtight container up to 3 months for convenient grab-and-go breakfasts.
Good to Know
Keep cooled muffins in an airtight container in the refrigerator up to 4 days. Layer with parchment to prevent sticking.
Prepare through assembly and refrigerate unbaked muffins up to 8 hours, then bake when needed. Freeze fully cooled muffins up to 3 months in airtight container with parchment between layers.
Serve warm or at room temperature. Reheat in microwave 30-45 seconds or in a 325F oven for 5-8 minutes. Pair with fresh fruit, toast, or Greek yogurt.
Common Mistakes
Under-spray the pan to avoid difficulty removing muffins and damage to baked edges.
Over-bake past 30 minutes to avoid dry, rubbery texture.
Skip cooling step to avoid burnt fingers and uneven texture from handling while piping hot.
Substitutions
Dairy-Free Swaps
high
high
General Alternatives
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FAQ
Can I use fully cooked sausage links instead of crumbled sausage?
Yes, chop or crumble cooked links into small pieces before stirring into the egg mixture. Ensure pieces are small enough to distribute evenly through the muffin cups.
What if my muffins stick to the pan despite spraying?
Run a thin-bladed knife around the entire edge and base of each cavity as soon as they cool slightly, not after they cool completely. Do not skip this step even with thorough spraying.
How long can I keep these in the freezer?
Up to 3 months in an airtight container or freezer bag with parchment layers between muffins. Thaw overnight in the refrigerator or reheat directly from frozen in the microwave for 1-2 minutes.