Here's a simple meal prep recipe for an easy on-the-go breakfast that you can customize with mushrooms, onions, or any other vegetables you prefer! Feel free to experiment with different vegetables and seasonings to make these egg muffins your own!
Ingredients
1 pound breakfast sausage (pork, turkey, or plant-based)
4 cups fresh spinach, chopped
6 large eggs
1/2 cup milk (or dairy-free alternative)
1/2 cup shredded cheese (optional)
1 teaspoon garlic powder
1 teaspoon onion powder
Salt and pepper to taste
Olive oil or cooking spray for greasing
Instructions
Preheat your oven to 350°F (175°C).
In a large skillet over medium heat, cook the breakfast sausage until browned and fully cooked. Break it up into small pieces as it cooks.
Add the chopped spinach to the skillet and cook until wilted, about 2-3 minutes.
In a mixing bowl, whisk together the eggs, milk, garlic powder, onion powder, salt, and pepper.
Once the spinach is wilted, remove the skillet from heat and let it cool slightly.
Grease a 9x13-inch baking dish with olive oil or cooking spray. Spread the sausage and spinach mixture evenly in the dish.
Pour the egg mixture over the sausage and spinach, ensuring it’s evenly distributed. If using, sprinkle shredded cheese on top.
Bake in the preheated oven for 25-30 minutes, or until the eggs are set and the top is lightly golden.
Remove from the oven and let cool for a few minutes before slicing into squares.
Store in meal prep containers in the refrigerator for up to 5 days. Reheat in the microwave before serving.
Serving Suggestions
Serve with sliced avocado on the side.
Pair with whole grain toast or a fruit salad.
Top with salsa or hot sauce for added flavor.
Storage Tips
Keep in airtight containers to maintain freshness.
Can be frozen for up to 3 months; reheat in the oven or microwave.
Enjoy your nutritious and delicious breakfast!
Want more tips? Talk to one of our Registered Dietitian today!
Yours in Health,
Sarah Keever, MS, RDN, LDN
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