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Egg Muffins with Bell Peppers and Turkey Sausage

520 kcal · 45 g protein · 10 minutes · 2 servings

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Egg Muffins with Bell Peppers and Turkey Sausage

These savory egg muffins are packed with lean turkey sausage, colorful bell peppers, and a touch of onion for sweetness. Perfect for a nutritious breakfast or snack, they are easy to make and full of protein and flavor.

520 kcal 45 g protein 10 minutes

Ingredients

  • Eggs 3 large
  • Turkey sausage (lean, cooked) 75 g
  • Bell peppers 1/2 cup
  • Onion 1/4 cup
  • Olive oil 1 tsp

Method

  1. Preheat oven and prepare muffin tin. Preheat your oven to 350°F (175°C). Lightly grease a 6-cup muffin tin with a little olive oil or non-stick spray to prevent sticking.
    Tip: Use a pastry brush or paper towel to evenly coat the muffin cups with oil.
  2. Cook the vegetables. Heat 1 teaspoon of olive oil in a small skillet over medium heat. Add the chopped onion and bell peppers. Sauté for about 3-4 minutes until the vegetables are softened but not browned. Remove from heat and set aside.
    Tip: Stir frequently to prevent the onions from burning and to cook the peppers evenly.
  3. Prepare the turkey sausage. If your turkey sausage is not already cooked, cook it in the skillet until browned and cooked through, about 5-6 minutes. If pre-cooked, simply chop or crumble it into small pieces.
    Tip: Drain any excess fat from the cooked sausage before adding it to the egg mixture for a leaner muffin.
  4. Mix eggs with sausage and vegetables. In a medium bowl, beat the 3 large eggs until smooth. Add the cooked turkey sausage, sautéed bell peppers, and onions. Stir gently to combine all ingredients evenly.
    Tip: Beat the eggs thoroughly to ensure the muffins have a light, fluffy texture.
  5. Fill muffin cups and bake. Divide the egg mixture evenly among the 6 muffin cups, filling each about 3/4 full. Place the muffin tin in the preheated oven and bake for 18-20 minutes, or until the egg muffins are set and lightly golden on top.
    Tip: Check doneness by inserting a toothpick in the center; it should come out clean.
  6. Cool and serve. Remove the muffins from the oven and let them cool for a few minutes. Use a knife to gently loosen the edges, then carefully remove the muffins from the tin. Serve warm.
    Tip: These muffins can be stored and reheated for a quick meal later.

Pro tips

  • Use a non-stick muffin tin or silicone muffin cups for easy removal.
  • Add fresh herbs like parsley or chives for extra flavor.