Name: Sausage Egg Muffins with Strawberries
Prep time: 5 min
Cook time: 15 min
Ingredients: 4 large egg; 1 chicken sausage link ((3 oz)); 1/4 cup red bell pepper ((diced)); 1/4 cup red onion ((diced)); 1/4 cup cilantro ((chopped)); 1.5 cups strawberries; 1 tablespoon olive oil; 1/4 teaspoon salt

We love making these high-protein, low-carb egg muffins for meal prep.

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Round plate with breakfast sausage egg muffins served with strawberries and topped with fresh green herbs.

Why sausage egg muffins are great for weight loss

They are high in protein which will help you stay full longer
Egg muffins can be an easy way to pack in veggies and still be tasty
They are easy to make in small batches or you can make a large amount and save them for snacks

Egg Muffin Ingredients & Modifications

Eggs: The egg is the star, but if you want to remove the yolk, you can just use the egg whites.
Sausage: We used diced chicken sausage for added protein. Feel free to use breakfast turkey crumbles, chopped bacon pieces, or diced deli meat.
Bell Peppers & Onions: We used bell peppers and onions because we always have them on hand, however, you can also use other veggies such as sliced mushrooms or chopped kale, spinach, or broccoli.
Seasonings: We simply seasoned our egg muffins with salt, but you can use any dried seasoning such as garlic powder, paprika, chili powder, or parsley to add flavor

Blue silicon muffin pan with egg mixture containing chopped vegetables and sausage.

Here are the basic steps for making egg muffins:

Preheat the oven to 400F. Grease your muffin wells with oil or spray with cooking spray.
Next, chop your fillings into small diced pieces.
In a bowl, whisk together the eggs and seasonings.
Then, add the fillings to the egg mixture.
Use a 1/3 cup scoop to pour the egg mixture into the muffin wells.
Bake in the oven until the eggs are firmly set.

Reference the recipe card below for detailed instructions.

Meal Prep Tips for Sausage Egg Muffins:

Cooking tip: Don’t make the mistake of not greasing your muffin wells, the eggs will stick, let’s just say, cleaning duty will not be fun that day!
Other Prep Methods: If you don’t have muffin pans, you can just pour the whole mixture into a small baking dish and bake it all together. After it bakes, use a knife to cut the individual portions.
To Serve: Enjoy these egg muffins with a side of fruit or even roasted potatoes.
Storage: Store them in an air-tight container or Ziploc bags in the refrigerator for up to 3 to 4 days. You can also freeze them and store them in the freezer for up to 3 months for the best quality.
To Reheat: Heat them in the microwave until they warm through.