Make-Ahead Egg White Frittata Recipes Perfect for Busy Days

Turkey Sausage Spinach Egg Muffins

Make-Ahead Egg White Frittata Recipes Perfect for Busy Days
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These Turkey Sausage Spinach Egg Muffins are a great way to add some extra protein to meal times. They’re an easy, healthy and portable make-ahead breakfast or snack option for those crazy busy days! {paleo, gluten-free & low carb}

If you’ve been following along with me, you probably know that I am a huge fan of any food that meets the following criteria:

  • Filling and nutrient-rich
  • Easy to make
  • Can be made in advance
  • Perfectly portioned so that it’s just grab and go
  • Delicious (of course)!

My latest go-to recipe that meets this criteria are these Turkey Sausage Spinach Muffins.

They are packed with protein, filled with vitamins-A, K, C and potassium-rich spinach and you get a taste of delicious turkey sausage in each bite.

It’s basically the most amazing breakfast ever in a cup.

Perfect for those mornings where you need an easy no-fuss breakfast that will fill you up for hours.

How to Make Turkey Sausage Spinach Egg Muffins

First, you’ll want to go ahead and preheat the oven to 375 degrees F.

Next, you’ll need to get out twelve turkey breakfast sausages and remove the casing. I usually just to squeeze the sausage the casing right into a frying pan.

That’s the easiest mess-free option .

Once all of the casing is removed, cook up the sausage in a frying pan over medium-high heat for about 5 minutes or until lightly browned, breaking it up with a spoon until it forms into bite-sized chunks.

Next, mix up the eggs, egg whites, spices, hot sauce and spinach in a medium-sized bowl until combined.

Grease a muffin tin or use twelve silicone baking cups (HIGHLY recommended). Divide the egg mixture among twelve muffin cups.

Next, equally divide the turkey sausage among the egg mixture in the twelve cups. You may wish to press it down slightly so that some of the sausage makes its way to the bottom of the egg mixture in each cup.

We want a bit of that sausage in each bite!

Place in the oven and bake for 30-35 minutes or until eggs are cooked through and no longer runny.

The end result will be twelve delicious and protein-packed cups.

Special Tips

When making these egg muffins, I discovered a few tips that will make your life SO MUCH easier.

We could all use a little help in that department, right?!

  • One of the food items that I always LOVE to have on hand are frozen spinach nuggets. The spinach is already chopped up finely and cooked so you simply have to defrost them and add them to your desired recipe (I also use the spinach nuggets for these Roasted Garlic & Feta Chicken Burgers).
  • You can defrost them by leaving them in a bowl in the fridge overnight or popping them into the microwave for a couple of minutes. Squeeze some of the excess water them and add the spinach to the bowl. So easy!
  • Another helpful tip I learned when testing this recipe is to use silicone baking cups. It helps prevent sticking so you can basically just pop the egg muffins the cups when they’re done baking. Say buh-bye to scraping crusted egg bits off the muffin tin for HOURS. And I say this from personal experience. There are SO many other things you could be doing with your time! Do yourself a favour and get some of these silicone baking cups. I use them for so many recipes!

Storage Guidelines

Once cooked and cooled, you can store these egg muffins in an air-tight container in the fridge for up to four days.

Now you might be wondering if you can freeze these muffins. Personally, I freeze them and don’t have an issue with them. Maybe it’s because my crazy mom brain is thinking about 50 million other things.

However, some people claim that egg muffins don’t freeze well and don’t taste that awesome when thawed out.

It’s really a personal preference.

If your whole family is eating them, you’ll probably have no problem downing them in four days, so no freezer will be required!

Just sayin’.

Serving Suggestions

As much as these egg muffins probably seem a breakfast food, lately we’ve been actually having them for dinner and lunch too.

Sometimes I just crave breakfast for dinner and eggs are one of those foods that I can eat at any meal.

Here are some ideas for ways you can serve them up!

  • Along with a side of sweet potato hash browns. Simply bake some cubed sweet potato with a drizzle of olive oil and desired spices (I paprika and garlic powder) for about 30-35 minutes. You can do it at the same time that the egg muffins are cooking! Or try this Sweet Potato Hash!
  • Cold on-the-go ( in the car when you’re rushing off to work, the gym or running errands)
  • Served on a whole-grain english muffin. Breakfast sandwich, anyone?
  • Served crumbled up in a whole-grain wrap if you prefer going the breakfast wrap route.

Looking for more delicious egg recipes? Check out these:

Either way, they’re super delicious and are a great way to get in that serving of satisfying protein at meal times!

  • 12 turkey breakfast sausages casing removed
  • 6 eggs
  • 1 cup egg whites
  • 6 frozen cubes of spinach thawed and drained of excess water (or 1/2 cup cooked and chopped fresh baby spinach)
  • 1 tsp. onion powder
  • 2 tsp. hot sauce
  • 1/4 tsp. each salt and pepper
  • Preheat oven to 375 degrees F.
  • Remove the casing from the turkey sausages. Once the casing has been removed, cook up the sausage in a frying pan over medium-high heat for about 5 minutes or until lightly browned, breaking it up with a spoon until it turns into bite-sized chunks.
  • Next, mix up the eggs, egg whites, spinach, onion powder, hot sauce and salt and pepper in a medium-sized bowl until combined.
  • Grease a muffin tin or use twelve silicone baking cups (HIGHLY recommended). Divide the egg mixture among twelve muffin cups.
  • Next, equally divide the turkey sausage among the egg mixture in the twelve cups. You may wish to press it down slightly so that some of the sausage makes it's way to the bottom of the egg mixture in each cups.
  • Place in the oven and bake for 30-35 minutes or until egg is cooked through and no longer runny.

Calories: 219kcal | Carbohydrates: 1g | Protein: 26g | Fat: 11g | Saturated Fat: 3g | Cholesterol: 167mg | Sodium: 800mg | Potassium: 384mg | Fiber: 1g | Sugar: 1g | Vitamin A: 555IU | Vitamin C: 4mg | Calcium: 40mg | Iron: 2mg

If you have a chance to make these Turkey Sausage Spinach Egg Muffins, I’d love to see them! Tag me on instagram @hauteandhealthyliving and use the hashtag #hauteandhealthy!

This post may contain affiliate links which means that I may make a small commission at no extra cost to you. I only promote products that I love and feel will benefit my readers 🙂

Source: https://www.hauteandhealthyliving.com/recipe-box/turkey-sausage-spinach-egg-muffins/

Egg White Muffins with Sausage and Broccoli (VIDEO)

Make-Ahead Egg White Frittata Recipes Perfect for Busy Days

What is better than a healthy breakfast that is ready and portable? You’ll love these sausage and broccoli egg white muffins!

I think everyone is in the full swing of back-to-school now, right? I was getting into a good routine and then I got called for jury duty. I’m typing this now surrounded by the other (bored) jurors waiting to be called. Or not. So now the routine is a little thrown off, but not too much. Unless I get selected for a case.

So this morning I had my raisin bran. I’m still on that good ol’ raisin bran kick! Got the kids up, got them dressed, set them up with breakfast, gave my mother-in-law two pages of instructions, and hit the road.

I must admit though, I’m getting a ton of work done. I’m praying my computer battery lasts forever because there’s about a thousand people in here and not an outlet to be seen. My computer battery will last forever, right? RIGHT?

Getting back to breakfast… I am starting to get the itch to mix things up a bit. The good ol’ raisin bran is getting slightly boring.

I think during my meal prep this weekend, I’ll have to whip up another batch of these. I love egg white muffins because you can just grab them and go.

Ben loves them too — breakfast with lots of great protein is so important but often difficult when you’re rushing around and trying to get to work.

I love all the flavor in these egg white muffins. I’ve done other varieties but these might be my favorite. Although, the mini frittatas with spinach and red pepper are pretty irresistible.

Tips for making these turkey sausage and broccoli egg white muffins:

  • Make sure to spray, spray, spray your muffin tin. And then spray it again. These do have a tendency to stick. Or use a silicone tin or muffin cups. I just bought these but haven’t tried them out yet.
  • If there is liquid in the sausage/broccoli mixture after you sauté it, drain it before adding the mixture to the muffin cups.
  • Use the sharpest cheddar cheese you can find for maximum flavor.

Happy breakfasting!

Looking for more great breakfast ideas?

Here’s a few recipes to give a good healthy start to your day:

  • 1 pound mild turkey breakfast sausage
  • 4 cups frozen chopped broccoli florets
  • 10 egg whites
  • 5 large eggs
  • 1/4 cup skim milk
  • 3/4 cup shredded sharp cheddar cheese
  • salt and pepper to taste
  1. Preheat oven to 375°F. Grease or spray a tin for 18 muffins.

    (Spray them really well!)

  2. In a medium frying pan, brown the sausage over medium high heat. Break it up into small pieces as it browns. Once browned and cooked through, add broccoli and continue to cook until broccoli is thawed. Remove from heat and allow to cool for 5 minutes.
  3. Meanwhile, in a large bowl, whisk together egg whites, eggs, skim milk, cheese, salt and pepper.

  4. Add sausage and broccoli vegetables evenly to each of the 18 muffins tins.
  5. Pour egg mixture evenly on top of the sausage and broccoli. I used a 1/4 cup measuring cup to do this – it works out almost exactly as 1/4 cup in each.
  6. Bake for 20-25 minutes or until puffed up and golden brown. Leave in muffin tin for about 5 minutes before removing and serving.
  • Serving size: 2 egg white muffins.

Nutrition Information:

Yield: 9 Serving Size: 2 frittata muffins
Amount Per Serving: Calories: 281Total Fat: 19gSaturated Fat: 7gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 203mgSodium: 608mgCarbohydrates: 7gFiber: 2gSugar: 2gProtein: 22g

RachelCooks.

com sometimes provides nutritional information, but these figures should be considered estimates, as they are not calculated by a registered dietitian. Please consult a medical professional for any specific nutrition, diet, or allergy advice.

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Verdict: I can’t get enough of these!
Husband’s take: He loves it when the fridge is stocked with these for breakfast.
Changes I would make: None are necessary. If you’re not a broccoli fan, feel free to try out a different vegetable instead. Spinach would be great. 
Difficulty: Easy.

**Disclosure: I am thrilled to be a dairy ambassador for Milk Means More.  I have been compensated by Milk Means More for my time to develop this recipe and write this post. All opinions are as always, my own. Find out more about why Milk Means More on , , , Instagram and Pinterest.

Source: https://www.rachelcooks.com/2015/09/21/turkey-sausage-and-broccoli-egg-white-frittata-muffins/

Mini Egg Frittatas

Make-Ahead Egg White Frittata Recipes Perfect for Busy Days
This post may contain affiliate links. Please read my disclosure policy.

Mini Egg Frittatas – These frittata muffins are full of protein and veggies and are less than 100 calories each! They’re great for Whole30, 21-Day Fix or Paleo diets. So easy and delicious!

I love to have easy and healthy breakfast options on hand for busy mornings. These egg frittata muffins are a favorite, as well as scrambled eggs, hard boiled eggs, overnight oats, no-bake breakfast cookies and healthy chocolate muffins.

Frittata muffins

I started making these mini egg frittatas back when I did my first round of Whole30 and have been making them at least once a month ever since. They make the perfect grab and go breakfast for crazy mornings because they can be made ahead of time. Sometimes I’ll even double the batch so that we have them on hand for the whole week.

You can easily customize the frittata muffins with your favorite veggies and meats, but our favorite combination is the sweet bell peppers with ground sausage. We also love to serve them with fresh fruit and top with salsa. So healthy and delicious!

Why I love them:

  • Whole30 approved. The perfect Whole30 breakfast! All ingredients are Whole30 approved (double check labels!).
  • Great for meal prep. Make a big batch to enjoy throughout the week. A great grab & go breakfast!
  • Freezer-friendly.

    Freeze and thaw for an easy, quick and healthy breakfast!

  • Customizable: Add all your favorite veggies and meats. You can’t go wrong with any combination!
  • Packed with protein.

    You’ll stay full for longer with these mini frittatas! The eggs and meat add a great source of protein.

What are frittatas made of?

What I love about these muffin tin eggs are how easy they are to customize. Use the same egg base, but easily swap out the veggies and meats depending on what you have on hand.

Eggs: I love to whisk together 6 large eggs and 6 large egg whites. If you would prefer not to use egg whites, simply whisk together 10 large eggs.

Seasonings: I typically keep it simple and just use salt and pepper, but you could also add a dash of garlic powder, paprika or cumin.

Veggies: Feel free to use veggies of choice! My go-to’s are chopped bell peppers, onion and spinach, although diced cooked potatoes, broccoli or zucchini would taste delicious.

Meat: I to switch up the meat what I have on hand. Crumbled breakfast sausage, bacon or diced ham all work great.

How to make mini frittatas

  1. Preheat oven. Preheat oven to 350°F and spray a non-stick or silicone muffin tin with nonstick spray.
  2. Whisk eggs and add in remaining ingredients. Whisk the eggs and egg whites in a large bowl. Then add in peppers, onions, spinach, cooked sausage and salt and pepper. Stir to combine.
  3. Pour into muffin tin.

    Pour mixture into each muffin cup, leaving about 1/4″ from the top.

  4. Cook frittatas. Cook in the oven for 23-30 minutes, or until egg has puffed up and comes clean with a toothpick.
  5. Remove and enjoy! Run a knife around the edges to pop the egg frittatas out.

    Enjoy while hot!

TIPS:

  • A silicone muffin pan will be your best friend when making mini frittatas! I’ve found that they tend to stick less. However still definitely make sure you spray the silicone tin with nonstick spray!
  • I’ve found that it’s easier to add raw veggies into the egg mixture (since they cook in the oven anyways). However you can saute the veggies beforehand if preferred. Simply saute on the skillet until tender, then place 1 heaping Tablespoon into each muffin cup. Then pour egg mixture on top and bake.

How do you tell if baked eggs are done?

When the mini frittatas are done, they will have puffed up and should be solid to touch. And when you wiggle the muffin tin, the eggs shouldn’t move and there should be no liquid.

You can also test with a toothpick as well. Simply poke a toothpick in the center of one of the mini frittatas. The toothpick should come out clean with no egg residue on the sides.

Storage tips

Check out how to store and reheat the egg frittata below:

  • Fridge: Store in an airtight container or bag in the refrigerator for up to 5 days.
  • Freeze: Wrap individually in plastic wrap or foil, then place in a freezer bag. Store in freezer for up to 1 month.
  • To reheat: If frozen, defrost in the fridge overnight. Reheat in the microwave for about 30 seconds, or until warm throughout.

More breakfast ideas:

Keyword: egg frittata, egg frittata muffins, frittata muffins, mini frittatasMini Egg Frittatas – These frittata muffins are full of protein and veggies and are less than 100 calories each! They're great for Whole30, 21-Day Fix or Paleo diets.

So easy and delicious! Print Recipe Rate this Recipe

  • 6 large eggs
  • 6 large egg whites , or use 3 whole eggs
  • 1 cup bell peppers , chopped
  • 1/2 cup onion , chopped
  • 1 cup spinach , chopped
  • 1 cup cooked crumbled breakfast sausage , bacon or diced ham
  • 1 teaspoon kosher salt
  • 1/2 teaspoon ground black pepper
  • Preheat oven to 350°F. Spray a non-stick or silicone muffin tin with nonstick cooking spray.
  • Whisk together the eggs and egg whites in a large bowl. Add in chopped bell peppers, onion, spinach, cooked breakfast sausage and salt and pepper. Stir to combine.
  • Pour the egg mixture into each muffin tip cup, leaving about 1/4″ from the top.
  • Cook for 23 to 30 minutes, or until the egg has puffed and comes clean with a toothpick.
  • Run a knife around the edges to pop the egg frittatas out. Enjoy while hot.
  • All meat should be precooked before adding to egg mixture.  
  • To make without meat, try substituting mushrooms.
  • For a yummy addition, mix in 1/2 cup shredded cheddar cheese.
  • A silicone muffin pan will be your best friend when making mini frittatas! I've found that they tend to stick less. However still definitely make sure you spray the silicone tin with nonstick spray!
  • I think it's easier to add raw veggies into the egg mixture (since they cook in the oven anyways). However you can saute the veggies beforehand if preferred. Simply saute on the skillet until tender, then place 1 heaping Tablespoon into each muffin cup. Then pour egg mixture on top and bake.
  • To refrigerate: Store in an airtight container or bag in the fridge for up to 5 days.
  • To freeze: Wrap individually in plastic wrap or foil, then place in a freezer bag. Store in freezer for up to 1 month.
  • To reheat: If frozen, defrost in the fridge overnight. Reheat in the microwave for about 30 seconds, or until warm throughout.

Serving: 2frittatas | Calories: 178kcal | Carbohydrates: 4g | Protein: 14g | Fat: 11g | Saturated Fat: 4g | Cholesterol: 226mg | Sodium: 664mg | Potassium: 285mg | Fiber: 1g | Sugar: 2g | Vitamin A: 1570IU | Vitamin C: 34.2mg | Calcium: 46mg | Iron: 1.5mg PIN THIS RECIPE

Jamielyn Nye is the creative director and founder of I Heart Naptime. She is also the author of the I Heart Naptime Cookbook. When she’s not creating in the kitchen, Jamielyn loves to chase her four little monkeys and snuggle up on the couch with her man.

Source: https://www.iheartnaptime.net/mini-egg-frittatas/