Directions
Preheat Oven
Preheat to 375°F (190°C). Grease a 12-cup muffin tin with cooking spray or oil.
Prepare Egg Mixture
In a large bowl, whisk eggs, milk, salt, pepper, and paprika until combined.
Add Fillings
Evenly distribute sausage, bell peppers, spinach, and cheese into muffin cups.
Pour Egg Mixture
Carefully fill each muffin cup about 3/4 full with the egg mixture.
Bake
Bake 18-20 minutes, until muffins are set and slightly golden on top.
Cool and Serve
Let cool for a few minutes in the tin before removing. Serve warm or store for later.
Serving Suggestions
With avocado slices or guacamole for healthy fats
Alongside fresh fruit or a smoothie
As a grab-and-go snack
Topped with salsa or hot sauce
Part of a brunch spread with toast and salad
Cooking Tips
Customize fillings: swap sausage for turkey, bacon, or plant-based options
Use silicone liners or grease well to prevent sticking
Distribute fillings evenly for uniform cooking
Cool completely before freezing; reheat in microwave or oven
Nutritional Benefits
High protein from eggs and sausage
Vitamins A, C, and K from spinach and peppers
Low-carb, ideal for keto and low-carb diets
Dietary Information
Gluten-Free
Low Carb
Vegetarian option available (use plant-based sausage alternatives)
Nutritional Facts (Per Muffin)
Calories: 90
Protein: 7 g
Carbohydrates: 2 g
Fat: 6 g
Fiber: 0.5 g
Storage
Refrigerator: Airtight container, up to 5 days
Freezer: Airtight container, up to 2 months; reheat before serving
Why You’ll Love This Recipe
Quick and easy with minimal prep
Portable and perfect for meal prep
Versatile with endless filling options
Healthy, low-carb, and protein-rich
