These sausage egg muffins are a savory, protein-packed breakfast made with fluffy baked eggs, the umami richness of sausage, spinach, and the chewy sweetness of sun-dried tomatoes. Little mini crustless quiches that are the perfect grab-and-go breakfast! Looking for some other delicious breakfast ideas? Try this Tuscan Frittata or this Breakfast Hash.
Why You’ll Love This Recipe
Ideal for Meal Prep: You can bake a large batch of these sausage egg muffins on Sunday, store them in the fridge for up to 4 days, or keep them in the freezer for an instant meal later.
High-Protein & Low-Carb: They are naturally low-carb, and packed with protein.
Versatile & Customizable: While sausage and sun-dried tomatoes are a classic pairing, the base formula is easy to modify. You can easily swap sausage for bacon or ham, kale for the spinach, and use feta or cheddar to change the flavor profile.
It’s Paleo and Whole30: Having no gluten, grains, or dairy, it is the perfect dish if you need to keep it Paleo or Whole30 friendly.
Ingredients You Will Need
Eggs: are a good source of protein and vitamins and are one of the few foods that should be classified as “superfoods”.
Almond milk: is a plant based milk substitute made from almonds. It is dairy free and does not contain lactose.
Breakfast sausage: ground pork sausage characterized by a savory-sweet flavor profile.
Baby spinach: is a leafy green vegetable that’s high in vitamins, minerals and antioxidants.
Sun-dried tomatoes: ripe tomatoes that lose their water content after being dried in the sun.
Nutritional yeast: adds a cheesy flavor to dishes without the need for dairy, making it a popular choice in vegan or dairy-free recipes.
Salt and black pepper: salt enhances and balances flavors. Meanwhile, ground black pepper adds a gentle heat. I like Primal Palate for my spice purchases.
Fresh basil: complements the other bright flavors in this dish and adds a nice aroma.
Avocado oil spray: has a neutral flavor that can be used for baking, high-heat cooking, sautéing and frying.
Instructions
Preheat oven: to 350 degrees.
Spray a muffin tin: with avocado oil.
In a bowl: whisk the eggs with almond milk, nutritional yeast, salt and pepper.
Add the sausage slices: to the bottom of the muffin tin cups, I use fully cooked links. You should pre-cook the links if they are raw.
Chop the spinach: and basil and dice the tomatoes, now divide it evenly into the muffin cups.
Pour the egg mixture: into the muffin tins over the sausage.
Bake for: 30-35 minutes or until the center feels firm to the touch but not hard.
Enjoy!
Recipe Tips and Tricks
Prevent Sticking: Even with non-stick pans, a liberal coating of cooking spray is recommended to keep these sausage egg muffins from sticking.
Reheating: Wrap in a paper towel and microwave on high for 30–60 seconds from the fridge. From frozen, microwave for 1 minute then air fry or bake at 350°F for 5–10 minutes for best texture.
Sun-Dried Tomato Handling: If your sun-dried tomatoes are packed in oil, drain them well before chopping. If they are the dry, jarred variety, soaking them in warm water for 10–15 minutes will soften them for a better texture.
Recipe Variations
Chicken sausage: is a nice alternative for the pork sausages.
Baby kale: makes a nice swap for the baby spinach.
Feta or goat cheese crumbles: are delicious in place of the nutritional yeast if you are not concerned with keeping the recipe Paleo or Whole30 friendly.
Storage Tips
You can store these sausage egg muffins in the fridge for 3-4 days when placed in an airtight glass container. They also freeze well for up to 1 month.
FAQ’s About Sausage Egg Muffins
Why do they deflate?
It is normal for egg muffins to rise like a soufflé while baking and deflate as they cool.
Do I need to cook the sausage first?
Yes, it is generally recommended to brown ground sausage in a skillet before adding it to the muffin cups to ensure it is fully cooked and to drain excess fat. This recipe calls for pre-cooked sausage links.
Why are my sausage egg muffins soggy?
Contrary to what you might think, cooking them too long causes the egg proteins to shrink and squeeze out water, making them “weep”. Underbaking will also result in a “runny” muffin.
Sausage Egg Muffins
Ingredients
Method
- Preheat the oven to 350 degrees.
- Spray a 12 cup muffin tin with avocado oil.
- In a bowl, whisk the eggs with the almond milk, nutritional yeast, salt and pepper.
- Add the pre-cooked sausage slices to the bottom of the muffin cups.
- Chop the spinach and basil and dice the tomatoes, now divide it evenly into the muffin cups.
- Pour the egg mixture over the muffin tin mixture.
- Bake for 30-35 minutes or until the center feels firm to the touch but not hard.
- Enjoy!
