Description

Fluffy, savory, and high-protein egg white muffins made with turkey sausage and spinach. These budget-friendly muffins are perfect for meal prep, freezing well for quick, healthy breakfasts on busy mornings.

Ingredients

Scale

1.5 cups (360ml) liquid egg whites
1 pound (450g) lean ground turkey sausage (mild or Italian style)
2 cups (60g) fresh spinach or 1 cup frozen spinach (thawed and squeezed dry)
1 medium red bell pepper, diced (approx. 150g)
1 small yellow onion, finely diced (approx. 100g)
3 cloves garlic, minced
½ cup (75g) crumbled feta cheese
Salt and black pepper to taste
Pinch of red pepper flakes
Non-stick cooking spray

Instructions

Preheat oven to 350°F (175°C).
Dice the onion and red bell pepper. Mince the garlic. If using fresh spinach, chop it roughly; if using frozen, thaw and squeeze out all excess water.
In a non-stick skillet over medium heat, cook the turkey sausage until browned and cooked through. Break into small crumbles and drain any excess grease. Set aside to cool slightly.
In a large mixing bowl, whisk the egg whites vigorously until frothy. Add salt, pepper, and red pepper flakes, and whisk to combine.
Add the cooked sausage, diced veggies, garlic, and crumbled feta to the egg mixture. Fold gently with a spatula until evenly distributed.
Lightly spray a 12-cup muffin tin with non-stick cooking spray.
Divide the mixture evenly among the 12 cups, filling each about ¾ full.
Bake for 18-20 minutes, or until the tops are set, slightly golden, and a toothpick inserted into the center comes out clean.
Let muffins cool in the pan for 5 minutes, then transfer to a wire rack to cool completely before storing.

Notes

Ensure spinach is thoroughly squeezed dry to prevent watery muffins. Drain grease from the sausage to keep muffins from becoming oily. Whisking the egg whites adds air for a fluffier texture. Cool completely before freezing to prevent condensation and freezer burn.

Prep Time: 10 minutes
Cook Time: 20 minutes
Category: Breakfast
Cuisine: American

Nutrition

Serving Size: 1 muffin
Calories: 120
Sugar: 1
Sodium: 350
Fat: 5
Saturated Fat: 2
Carbohydrates: 2
Fiber: 0.5
Protein: 16

Keywords: high protein, egg white muffins, turkey sausage, meal prep, healthy breakfast, gluten-free, freezer friendly, low carb