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Healthy Egg White Breakfast Muffins with Turkey Sausage and Spinach

Healthy Egg White Breakfast Muffins - featured image
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Protein-packed, savory, and light breakfast muffins made with egg whites, turkey sausage, and fresh spinach. Perfect for quick mornings and meal prep.

Ingredients

Scale
  • 12 large egg whites (about 360 ml or 12 fl oz)
  • 6 oz (170 g) turkey sausage, casings removed
  • 2 cups (60 g) fresh spinach, chopped
  • ¼ cup (40 g) red bell pepper, finely diced (optional)
  • ¼ cup (40 g) onion, finely chopped
  • 1 clove garlic, minced
  • ½ cup (50 g) low-fat shredded cheese (mozzarella or cheddar, optional)
  • ½ tsp (3 g) salt
  • ¼ tsp (1.5 g) black pepper
  • 1 tsp (5 ml) olive oil or cooking spray
  • Fresh herbs (parsley or chives, optional)

Instructions

  1. Preheat your oven to 350°F (175°C).
  2. Heat 1 tsp olive oil in a nonstick skillet over medium heat. Add the turkey sausage and cook, breaking it apart with a spatula, until browned and cooked through, about 5 to 7 minutes. Drain excess fat if needed and transfer to a bowl.
  3. In the same skillet, add chopped onion and red bell pepper. Cook for 3 to 4 minutes until softened. Add minced garlic and cook another 30 seconds until fragrant. Remove from heat.
  4. Add fresh chopped spinach to the skillet with veggies. Stir until just wilted, about 1 to 2 minutes. Remove from heat and let cool slightly.
  5. In a medium bowl, combine cooked sausage, sautéed veggies, and spinach. Add shredded cheese, salt, and black pepper. Stir gently to combine.
  6. In a large bowl, whisk egg whites until smooth and slightly frothy.
  7. Fold the sausage and vegetable mixture into the egg whites, being careful not to overmix.
  8. Lightly oil or spray a 12-cup muffin pan to prevent sticking.
  9. Spoon the mixture evenly into the muffin cups, filling each about ¾ full.
  10. Bake for 20 to 25 minutes, or until muffins are set and lightly golden on top. A toothpick inserted in the center should come out clean.
  11. Let muffins cool in the pan for 5 minutes before removing. Serve warm or store for later.

Notes

Lightly oil muffin tin to prevent sticking. Brown turkey sausage properly to avoid soggy muffins. Fold egg whites gently to keep muffins fluffy. Start checking muffins at 18 minutes to avoid overbaking. Use fresh spinach for best texture; if using frozen, thaw and squeeze out excess water.

Nutrition

Keywords: egg white muffins, turkey sausage, spinach, healthy breakfast, protein-packed, meal prep, low-fat, gluten-free

Find it online: https://sagestirs.com/healthy-egg-white-breakfast-muffins-with-turkey-sausage-and-spinach-easy-protein-packed-morning-recipe/