Skip to Content

Sausage Egg Muffins (Spinach and Mushrooms)

Sausage Egg Muffins (Spinach and Mushrooms)

Sharing is caring!

Breakfast is the most important meal of the day, but for a lot of people, it’s difficult to find the time to eat a healthy breakfast — or any breakfast at all! These Sausage Egg Muffins are the perfect solution — you’ve got veggies, meat and healthy fat all in a convenient little package. Plus, they are paleo, keto and gluten free!

The best part about these is how incredibly versatile they are — you can basically substitute anything you want for the ingredients I’ve used in this recipe: any meat, any veggie, any combination you can think of!

Are sausage egg muffins healthy?

That all depends on what other ingredients you are putting in your egg muffin. Eggs and sausage are a great source of protein but you can make it even healthier with other ingredients.

For example, in this version I use mushrooms and spinach:

  • Mushrooms – Mushrooms contain B vitamins as well as an antioxidant called selenium, which helps to support the immune system and prevent damage to cells and tissues. You can use different types of mushrooms too!
  • Spinach – There’ a reason Popeye ate so much spinach… it’s super healthy for you! It’s low in calories, while being an excellent source of vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6 – and these are only some health benefits of spinach.

How to make sausage egg muffins?

First, gather your ingredients:

  • 8 eggs
  • 1 cup baby spinach
  • 1 cup sliced mushrooms (I used crimini)
  • 1 cup sausage, cooked and crumbled
  • 1/2 tsp baking powder
  • 1 tbsp cooking fat/oil of choice (I used olive oil)
  • Olive oil spray
  • Salt and pepper to taste

Then preheat oven to 350° and line a muffin pan with parchment liners. Spray each liner with a touch of olive oil spray to make it easier to remove the liners later.

Paleo Egg Muffins

Add cooking fat/oil of choice to a saucepan over medium heat. Add sliced mushrooms and sauté, stirring occasionally, until mushrooms are lightly browned — about 5 to 8 minutes. Add in baby spinach towards the end of the cooking time so that it is lightly steamed.

Paleo Egg Muffins

In a separate bowl whisk eggs, baking powder, salt and pepper until combined.

Add sausage crumbles to bottom of each muffin liner. Top with the sautéed mushrooms and spinach, filling each liner to about 2/3 full. Pour egg mixture over the top of the other ingredients, filling each muffin liner almost to the top.

Paleo Egg Muffins

Bake for about 20 minutes, until muffins have a jiggle to them.

Paleo Egg Muffins


Serving Notes: This makes about 10-12 muffins. They’re great served fresh, but they’re also a super convenient way to get a healthy breakfast when you’re on the go. I waited until these cooled completely and then stored them in the refrigerator, each in its own individual snack-sized Ziploc bag. You can reheat them in the microwave for about 30 seconds, or you can just eat them at room temperature like I did.


Looking for more recipes for breakfast?  Check out this HUGE collection of delish paleo breakfast recipes!

Pin for later!

Sausage Egg Muffins (Spinach and Mushrooms)

Sausage Egg Muffins (Spinach and Mushrooms)

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

These Paleo Egg Muffins are the perfect solution — you’ve got veggies, meat and healthy fat all in a convenient little package.

Ingredients

  • 8 eggs
  • 1 cup baby spinach
  • 1 cup sliced mushrooms (I used crimini)
  • 1 cup sausage crumbles
  • 1/2 tsp baking powder
  • 1 tbsp cooking fat/oil of choice (I used olive oil)
  • Olive oil spray
  • Salt and pepper to taste

Instructions

  1. Add cooking fat/oil of choice to a saucepan over medium heat. Add sliced mushrooms and sauté, stirring occasionally, until mushrooms are lightly browned — about 5 to 8 minutes. Add in baby spinach towards the end of the cooking time so that it is lightly steamed.
  2. In a separate bowl whisk eggs, baking powder, salt and pepper until combined.
  3. Add sausage crumbles to bottom of each muffin liner. Top with the sautéed mushrooms and spinach, filling each liner to about 2/3 full. Pour egg mixture over the top of the other ingredients, filling each muffin liner almost to the top.
  4. Bake for about 20 minutes, until muffins have a jiggle to them.

Notes

Serving Notes: This makes about 10-12 muffins. They’re great served fresh, but they’re also a super convenient way to get a healthy breakfast when you’re on the go. I waited until these cooled completely and then stored them in the refrigerator, each in its own individual snack-sized Ziploc bag. You can reheat them in the microwave for about 30 seconds, or you can just eat them at room temperature like I did.

Nutrition Information:
Yield: 12 Serving Size: 1
Amount Per Serving: Calories: 121Total Fat: 10gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 136mgSodium: 256mgCarbohydrates: 1gFiber: 0gSugar: 1gProtein: 7g

Did you like this recipe?

Follow my Facebook page for more delicious recipes! If you made it - I'd love to see it! Tag @ohsnapletseat on Instagram and hashtag #ohsnapletseat 🙂

Sharing is caring!

jennifer

Saturday 25th of September 2021

My favorite veggie combo (spinach and mushrooms) held together by egg! So yummy and convenient make ahead.

Skip to Recipe