Wholesome, protein-packed make-ahead egg muffins in 12 delicious variations. Perfect for busy mornings and meal prep success.

Scale

12 large eggs

1/3 cup milk or unsweetened almond milk

1/2 cup cooked turkey sausage (diced)

1/2 cup chopped spinach

1/4 cup chopped onions

1/2 cup shredded dairy-free cheese (optional)

1/4 tsp sea salt

1/4 tsp black pepper

1/2 tsp garlic powder

Non-stick spray or olive oil for greasing

1. Preheat the oven to 375°F (190°C) and grease a 12-cup muffin tin.

2. Whisk together eggs, milk, salt, pepper, and garlic powder in a large bowl.

3. Fold in the turkey sausage, spinach, onions, and cheese if using.

4. Divide the mixture evenly into each muffin cup, filling about ¾ full.

5. Bake for 18–22 minutes until the centers are set and tops are golden.

6. Let cool in the tin for 5 minutes before transferring to a wire rack.

7. Store in the fridge for up to 4 days or freeze for up to 3 months.

To reheat, microwave for 30–45 seconds.

Customize with your favorite vegetables or meat alternatives.

Use silicone muffin trays for best release and cleanup.

Keywords: make-ahead egg muffins, meal prep breakfast, healthy egg muffins