Posted on Leave a comment

Sausage Egg Muffins with Strawberries

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

This post may contain affiliate links. Please see our privacy policy for details.

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

The PrepYoSelf Newsletter

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:

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

Reference the recipe card below for detailed instructions.

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

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.
Glass meal prep containers storing sausage egg muffins and strawberries.
egg muffins

Sausage Egg Muffins with Strawberries

These high protein egg muffins are a tasty way to start of your day and help keep you satisfied until lunch time.
No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course Breakfast
Cuisine American
Servings 2


  • knife
  • cutting board
  • mixing bowl
  • whisk
  • muffin pan
  • spoon
  • oven


  • 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


  • Pre-heat the oven to 400F
  • Dice the chicken sausage, bell peppers, and red onions into small squares. Chop the cilantro
  • In a bowl, whisk together the eggs and season with salt. Add the sausage, bell peppers, red onions, and cilantro
  • Use a 1/3 cup scoop to evenly pour the egg mixture into the wells (should be enough for 6 muffins)
  • Bake in the oven for 10-12 minutes until the eggs firmly set
  • Serve with fresh strawberries

Frequently Asked Questions

Can I use frozen vegetables to fill my egg muffins?

Yes, you can use any kind of veggies such as frozen, canned, cooked, or fresh. The difference will be in the texture of the vegetables. Raw vegetables will be more crunchy.

Can I use liquid egg whites?

Yes, just add a little bit more egg whites to the recipe to replace the volume of the yolks.

What else can I add to the egg muffins?

Feel free to add shredded cheese or fresh herbs such as green onions or basil.

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating