Start your day off right with these delightful Sausage, Egg, and Cheese Muffins with Spinach and Tomatoes. This light yet satisfying breakfast is gluten free, low carb, and packed with protein, making it a perfect grab-and-go meal. Our recipe features turkey sausage for a savory depth of flavor with less fat, while fresh tomatoes and basil add a burst of freshness, and fresh spinach adds earthiness. Whether you’re a busy morning person or simply looking for a delicious make-ahead breakfast, these muffins are the perfect solution!

Table of Contents
  1. Sausage, Egg, and Cheese Muffins for Breakfast
  2. Why You’ll Love Our Sausage, Egg, and Cheese Muffins
  3. Ingredients You’ll Need for This Sausage Breakfast Muffins Recipe
  4. How to Make Sausage, Egg, and Cheese Muffins
  5. Tips for Baking Perfect Savory Muffins
  6. Customize Your Sausage, Egg, and Cheese Muffins – Variations and Additions
  7. Meal Prep (Make Ahead)
  8. More Easy Breakfast Recipes
  9. Sausage, Egg, and Cheese Muffins

Sausage, Egg, and Cheese Muffins for Breakfast

I love a good breakfast, but who has time to whip up something delicious every day? That’s why I created these easy breakfast muffins. They’re a total game-changer for busy mornings. And, they’re a healthy breakfast option, too! I used to make them in ramekins for guests but then realized the convenience of baking them in muffin tins for easier storage and reheating for everyday use.

Why You’ll Love Our Sausage, Egg, and Cheese Muffins

Here’s why I love these savory muffins and am sharing the recipe with you:

  • Make ahead meal prep. Prepare a batch of muffins in advance and store them in the refrigerator or freezer for a quick grab-and-go breakfast.
  • Healthy and nutritious. Packed with protein, vitamins, and minerals, these low carb, gluten free muffins are a healthy way to start your day!
  • Flavorful and satisfying. The combination of savory sausage, fluffy eggs, melted cheese, and fresh vegetables creates a fresh, earthy, delicious and satisfying taste. 
  • Light yet filling. These muffins are a protein-packed breakfast option without the heaviness of many traditional morning meals.
  • Flexible recipe. Customize your homemade muffins by adding or subtracting ingredients to suit your preferences and dietary needs.
Nine Sausage, Egg and Cheese Muffins in muffin pan

Ingredients You’ll Need for This Sausage Breakfast Muffins Recipe

Here’s all you need to create these breakfast egg muffins (preparation details and quantities are included in the recipe card below). All these ingredients should be available at your local grocery store:

  • Red or Yukon gold potatoes – for this recipe, the potatoes are cooked in advance, so leftovers work well!
  • Fresh tomatoes – any kind will work; I like to use cherry tomatoes for their rich flavor and bright color
  • Fresh baby spinach
  • Pre-cooked breakfast turkey sausage links or patties – can also use cooked turkey sausage crumbles
  • Green onions
  • Sharp Cheddar cheese
  • Fresh basil – can also use dried
  • Egg whites – using only whites makes the muffins healthier. However, they are also a pale white inside and on the sides. For more color, add in a yolk or two.
  • Dijon mustard
  • Kosher or sea salt
  • Fresh ground black pepper
Overhead of seven Sausage, Egg and Cheese Muffins on a white plate

How to Make Sausage, Egg, and Cheese Muffins

Here’s all you have to do to create this easy recipe:

  1. Prep oven and muffin pan.
    Preheat the oven to 350 degrees. Generously spray 12 muffin cups with nonstick cooking spray.
  2. Prep ingredients.
    Chop the cooked potatoes, tomatoes, spinach, turkey sausage, green onions, and basil. Shred the cheese.
  3. Fill muffin cups.
    Divide the following ingredients evenly between the muffin cups, in this order:
    • Potatoes
    • Tomatoes
    • Spinach
    • Turkey sausage
    • Green onions
    • Cheese
    • Basil
  4. Add egg, mustard, salt and pepper.
    In a small medium bowl, whisk together the egg whites, Dijon mustard, salt, and pepper. Pour egg mixture over the other ingredients in each muffin cup; they will be around 3/4 to 7/8 full.
  5. Bake; cool.
    Bake for 20 minutes, or until set and puffy. They should be firm and not jiggly when the pan is moved. To test, gently press one finger in the middle of the top of a muffin or two; it should feel firm. Remove from oven and let muffins sit in the tins for around 3 minutes. They will have puffed up in the oven and then will collapse after cooling (just like a soufflé). Using a small fork or spoon, gently remove muffins from tins and serve. 

Tips for Baking Perfect Savory Muffins

Here are my tips for ensuring your sausage egg muffin cups come out perfectly:

  • Don’t overbeat the egg whites. Whisk just until the whites, mustard, salt and pepper are combined. Otherwise when baked, they can rise too far and leak out of the tins.
  • Remove the seeds and pulp from the tomatoes. These add water and a bit of chewiness, neither of which you want in this recipe. 
  • Don’t use packaged shredded Cheddar cheese – grate it yourself. The stuff they add to pre-shredded cheese to keep it from caking also can keep it from melting properly. And, the flavor will be less than freshly grated cheese.
  • Don’t undercook the muffins. If you remove the muffins from the oven too early, they will be runny. 
One cut open Sausage, Egg and Cheese Muffin sitting next to another muffin

Customize Your Sausage, Egg, and Cheese Muffins – Variations and Additions

While Robert and I love this healthy breakfast recipe as is, it is very flexible and can be modified to suit your tasted and/or dietary needs. Here are a few ideas:

Variations: 

  • Use chopped cooked turkey bacon instead of turkey sausage
  • Instead of turkey sausage, use cooked pork sausage or Italian sausage
  • Use other kinds of cheese – Monterey Jack, Colby Jack, Pepper Jack, etc.
  • Substitute chopped red bell peppers instead of tomatoes

Additions:

  • Add 2 tablespoons sour cream or crème fraiche to the egg mixture
  • Add 1/4 chopped black olives (1 teaspoon per muffin tin)

For a more elegant presentation, make the muffins in small ramekins. You will probably end up with around 9 or 10 muffins instead of 12. You an also place cooked muffins into decorative cupcake liners to serve.

Meal Prep (Make Ahead)

Muffins can be baked, cooled completely, place in an airtight container, and refrigerated for up to 4 days. They can also be frozen for up to 2 months. To freeze, place in the freezer in a single layer and not touching. This can be done either on a large cookie sheet and then, once frozen, muffins can be moved to freezer-safe baggie(s). Alternatively, divide muffins between two (gallon-size) freezer-safe baggies and lay flat, in a single layer, in the freezer. 

How to Reheat 

Reheat in a 375-degree oven (toaster oven works well) for 12 to 15 minutes or until warmed through. Can also be microwaved, but watch carefully as they can become overcooked.

More Easy Breakfast Recipes

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Overhead view of Sausage, Egg and Cheese Muffins in muffin pan, with 3 muffins sitting on top

Sausage, Egg, and Cheese Muffins

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Start your day off right with these delightful Sausage, Egg, and Cheese Muffins with Spinach and Tomatoes. This light yet satisfying breakfast is gluten free, low carb, and packed with protein, making it a perfect grab-and-go meal. Our recipe features turkey sausage for a savory depth of flavor with less fat, while fresh tomatoes and basil add a burst of freshness, and fresh spinach adds earthiness. Whether you’re a busy morning person or simply looking for a delicious make-ahead breakfast, these muffins are the perfect solution!

  • Prep Time: 25 minutes
  • Cook Time: 20 minutes
  • Total Time: 45 minutes
  • Yield: 12 muffins, serves 6 1x
  • Diet: Gluten Free

Ingredients

Scale
  • 6 ounces red or Yukon gold potatoes, cooked and chopped (skin on or off)
  • 1/2 cup chopped tomatoes, seeds and pulp removed (around 6 ounces of cherry tomatoes)
  • 2/3 cup chopped fresh baby spinach
  • 4 pre-cooked breakfast turkey sausage links or patties, chopped
  • 3 to 4 large green onions, chopped (white, light green, and part of the dark green portion)
  • 3/4 cup shredded sharp Cheddar cheese
  • 1/3 cup chopped fresh basil
  • 1 3/4 cups egg whites
  • 2 teaspoons Dijon mustard
  • 1/2 teaspoon kosher or sea salt
  • Fresh ground black pepper

Instructions

  1. Preheat the oven to 350 degrees. Generusly spray 12 muffin cups with nonstick cooking spray.
  2. Divide the following ingredients evenly between the muffin cups, in this order:
    • Potatoes
    • Tomatoes
    • Spinach
    • Turkey sausage
    • Green onions
    • Cheese
    • Basil
  3. In a small medium bowl, whisk together the egg whites, Dijon mustard, salt, and pepper. Pour over the other ingredients in each muffin cup; they will be around 3/4 to 7/8 full.
  4. Bake for 20 minutes, or until set and puffy. They should be firm and not jiggly when the pan is moved. To test, gently press one finger in the middle of the top of a muffin or two; it should feel firm.
  5. Remove from oven and let muffins sit in the tins for around 3 minutes. They will have puffed up in the oven and then will collapse after cooling (just like a soufflé). Using a small fork or spoon, gently remove muffins from tins and serve.

Notes

Make ahead: Muffins can be baked, cooled completely, covered, and refrigerated for up to 4 days or frozen for up to 2 months. Reheat in a 375 degree oven (toaster oven works well) for 12 to 15 minutes or until heated through. Can also be microwaved, but watch carefully as they can become overcooked.

  • Author: Lee CLayton Roper
  • Category: Meal prep
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 2 muffins
  • Calories: 154
  • Sugar: 1.3 g
  • Sodium: 545 mg
  • Fat: 6.8 g
  • Saturated Fat: 3.4 g
  • Carbohydrates: 8.2 g
  • Fiber: 1 g
  • Protein: 14.2 g
  • Cholesterol: 22.5 mg

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Overhead view of Sausage, Egg and Cheese Muffins in muffin pan, with 3 muffins sitting on top

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About the author

Hi, I'm Lee.

I am inspired by my mother, Sally’s, love of cooking and entertaining to gather friends and family together over great meals and conversation. In fact, I held my first dinner party at the age of 16. Throughout the years, I’ve provided recipes, menu advice and cooking tips to friends seeking uncomplicated and delicious ideas for home entertaining.


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