Looking for a convenient and delicious way to kickstart your day? These Turkey Sausage and Bell Pepper Egg Muffins are a perfect solution, offering a healthy and satisfying breakfast that’s easy to prepare. You’ll love how these savory bites make your mornings simpler and more flavorful.
Key Ingredients & Substitutions:
- Ground Turkey Sausage: Use lean ground turkey if you prefer, seasoned with your favorite spices.
- Bell Peppers: Any color works; try a mix for visual appeal.
- Eggs: Egg whites can be used for a lower-cholesterol option.
- Spinach: Kale or chopped mushrooms are great additions.
- Cheese: Feta, goat cheese, or dairy-free alternatives are delicious.
Ingredients:
- 1 tablespoon olive oil
- 8 ounces ground turkey sausage
- 1/2 cup chopped bell pepper (any color)
- 1/4 cup chopped yellow onion
- 2 cups fresh spinach, chopped
- 8 large eggs
- 1/4 cup milk (dairy or non-dairy)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup shredded cheddar cheese (optional)
How Much Time Will You Need?
- Total Time: 30 minutes
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Servings: 6 muffins
- Calories per serving: Approximately 150 calories (without optional cheese)
- Tools needed: Muffin tin, large skillet, mixing bowl, whisk
Step-by-Step Instructions:
1. Preheat Your Oven and Prepare Your Muffin Tin
Preheat your oven to 375°F (190°C). Lightly grease a 6-cup muffin tin or line it with paper liners to prevent sticking. This ensures your egg muffins come out easily.
2. Cook the Turkey Sausage and Vegetables
Heat the olive oil in a large skillet over medium heat. Add the ground turkey sausage, breaking it up with a spoon, and cook until browned. Drain any excess fat, then add the chopped bell pepper and onion, cooking until softened, about 5-7 minutes. Stir in the chopped spinach until it wilts.
3. Prepare the Egg Mixture
In a medium bowl, whisk together the eggs, milk, salt, and black pepper until well combined. If you’re using cheddar cheese, stir it into the egg mixture now. This creates a flavorful base for your easy healthy breakfast ideas.
4. Assemble and Bake the Muffins
Divide the cooked turkey sausage and vegetable mixture evenly among the prepared muffin cups. Pour the egg mixture over the top, filling each cup about two-thirds full. Bake for 15-18 minutes, or until the egg muffins are set and lightly golden.
5. Cool and Serve
Once baked, remove the egg muffins from the oven and let them cool in the muffin tin for a few minutes before transferring them to a wire rack. Serve warm for a delightful and easy healthy breakfast.
Variation Ideas:
- Add a dash of hot sauce to the egg mixture for a spicy kick.
- Mix in different vegetables like mushrooms, zucchini, or cherry tomatoes.
- Experiment with various cheeses such as provolone, mozzarella, or a blend.
- Sprinkle with fresh herbs like chives or parsley after baking.
Storage Instructions:
Store leftover Turkey Sausage and Bell Pepper Egg Muffins in an airtight container in the refrigerator for up to 3-4 days. For longer storage, freeze them individually and then transfer to a freezer-safe bag for up to 1 month. Reheat in the microwave for 30-60 seconds or in a toaster oven until warmed through.
Frequently Asked Questions (FAQ):
Can I make these egg muffins ahead of time?
Yes, these are perfect for meal prep. Make a batch on Sunday for quick grab-and-go easy healthy breakfast ideas throughout the week.
What kind of milk should I use?
Any milk, dairy or non-dairy, will work. Use what you typically have on hand.
Can I use different ground meat?
While this recipe uses turkey sausage, you can substitute with lean ground chicken or even plant-based crumble.
Are these egg muffins freezer-friendly?
Absolutely! They freeze beautifully, making them excellent for convenient easy healthy breakfast ideas.
How do I prevent them from sticking to the muffin tin?
Grease the muffin tin well with cooking spray or oil, or use paper liners. Silicone muffin molds also work wonderfully.
Can I add other spices?
Definitely! Garlic powder, onion powder, or a pinch of red pepper flakes would be delicious additions.
