Eggcellent Morning Muffins

Finals may be done and we’re finally on the verge of summer but I’m sure I speak for most of us when I say that we’re very busy people and haven’t got all day! Personally, I do believe that breakfast is the most important meal. (Well, that's debatable with brunch but I digress). I never leave without with a healthy breakfast, running late or not. My day doesn’t start until I have had my coffee and my brain doesn’t work until I’ve eaten something. If by some crazy chance I don’t have any thing to eat, I’ll be hangry and moody all day long. That’s never pretty. If I eat something too starchy or unhealthy, I’ll usually feel lethargic and/or sleepy.. which then defeats the purpose of the coffee. 

So, for those of you busy bees who need a healthy grab and go for hectic mornings, here’s one of my favorite Egg Muffins recipes. You can definitely substitute the additions for anything you like. If you don’t want sausage, ham or bacon would do but remember, we're trying to be healthy here! If you don't want meat at all, veggies like sweet and roasted peppers, onions, mushroom can be added to the spinach. The best part of this recipe is that you can make it ahead and freeze or refrigerate for other mornings AND you can mix and match the additions to make different types so you don’t get bored of the same kind every day. Win-win! Two of my favorite combinations are: tomato, basil, olives and feta cheese, for a greek twist and this recipe because it's so protein packed.

 Finished muffins 

Finished muffins 

(Makes 12) Ingredients: 

5 eggs

3 egg whites (this is personal preference feel free to use all whole eggs if you want)

1 teaspoon extra-virgin olive

1/2 10 ounce bag of fresh spinach

8 ounces turkey breakfast sausage

1 cup reduced fat cheddar cheese (or any cheese you prefer)

1/2 teaspoon ground pepper

1/2 teaspoon garlic powder

Salt to taste

1 cup 2% milk (or any dairy substitute to your preference)

1/4 cup water

Cooking Spray



Preheat oven to 325 degrees. Position rack in the center of your oven and coat a nonstick muffin tin of 12 with cooking spray.

Cook turkey sausage until golden brown on medium-high heat in a skillet. Transfer your fully cooked meat into a bowl to cool.

Add the water to the skillet (you can use a clean skillet or the one you just cooked the sausage in), then add the spinach. Simmer until tender 2-3 minutes and the water has evaporated (or drain water). Transfer wilted spinach to the bowl with the sausage Add cheese and pepper and stir.

In a medium bowl, whisk the eggs, egg whites and milk, spices and add sausage, spinach and cheese mix.  Transfer mixture evenly into muffin tin.


Bake 25 to 30 minutes, or until the tops are just beginning to turn brown. Let cool on a rack for 5 minutes. Place rack on to op the pan and flip the muffins out. Turn upright, cool. Enjoy and save the rest for later!

  • Nutrition Facts per Muffin approx : 140 calories; 10.6 g fat; 1.6 g carbohydrates; 10.2 g protein