Make Ahead Egg Muffins

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Egg muffins are a delicious and tasty breakfast, naturally low carb and easy to make ahead of time.

We prepare them with our favorite toppings (often using leftovers) and once baked, we store them in the fridge for an easy make-ahead breakfast.

In the morning, we just microwave until warm and enjoy!

These egg muffins are naturally low carb and easy to make ahead of time. We prepare them with our favorite toppings (often using leftovers) and once baked, we store them in the fridge for an easy make-ahead breakfast. In the morning, we just microwave until warm and enjoy!

Egg muffins are definitely one of my favorite breakfast items!

I love to make them up on the weekend and then enjoy them as a quick breakfast throughout the week.

Not only are they great for breakfast, these egg muffins make a perfect lunch tucked between a couple of pieces of toast.

These egg muffins are naturally low carb and easy to make ahead of time. We prepare them with our favorite toppings (often using leftovers) and once baked, we store them in the fridge for an easy make-ahead breakfast. In the morning, we just microwave until warm and enjoy!

While these egg muffins contain turkey sausage and cheese, you can use any combination of ingredients you like!  A few of my favorites include ham & broccoli or sausage, peppers and mushrooms.

I make this version most often and our other favorite is spinach egg muffins with a bit of feta added in!

 If you prefer a veggie egg muffin, skip the meat and add extra cooked veggies. We often use leftovers from the weekend to put in them and change up the cheeses depending on what we have on hand.

I use store bought egg whites in a container, I like how it makes the texture a little bit lighter.

If you’d prefer to use whole eggs, replace the 1  cup of egg whites in the recipe and use 12 eggs total. (1 egg per cup).  These egg muffins are naturally low carb and easy to make ahead of time. We prepare them with our favorite toppings (often using leftovers) and once baked, we store them in the fridge for an easy make-ahead breakfast. In the morning, we just microwave until warm and enjoy!

These egg muffins will keep in the fridge for up to 5 days (or can be frozen) for a quick and easy breakfast on the go!

Looking for more quick and easy breakfast ideas?

Here are a few we love:

As for these delicious egg muffins, I prefer to eat them as is and my husband loves to put them on english muffins to make a sandwich.  Either way, these little egg muffins are the perfect way to start your day! 

Make Ahead Egg Muffins

Egg muffins are a delicious and tasty breakfast, naturally low carb and easy to make ahead of time.

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  • 1 lb ground turkey sausage (or pork)
  • 6 large eggs
  • 1 cup egg whites
  • 1/2 red pepper , diced
  • 3 tablespoons minced onion
  • 1 cup cheddar cheese
  • 1/2 cup mozzarella cheese


  1. Preheat oven to 350 degrees F.
  2. Brown turkey sausage over medium high until no pink remains.
  3. Spray a muffin tin with cooking spray. Divide the red pepper, onion, cooked sausage and cheeses over 12 wells.
  4. In a large bowl combine eggs, egg whites and salt & pepper to taste. Pour egg mixture over the sausage in each well.
  5. Bake 22-25 minutes or until set.
  6. Remove from cups and serve warm or let cool completely and refrigerate or freeze.


To reheat from refrigerated, microwave about 30 seconds.

To reheat from frozen, microwave 45-60 seconds.

Please note: Microwaves can vary greatly, time may need to be adjusted.

Nutrition Information

Yield: 12 servings, Serving Size:

  • Amount Per Serving:
  • Calories: 143 Calories

(Nutriton information provided is an estimate and will vary based on cooking methods and brands of ingredients used.)

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More Recipes You’ll Love

* Healthy Breakfast Cookies  * 30 Make-Ahead Breakfast Recipes * Slow Cooker Breakfast Casserole  *

Delicious Make-Ahead Egg Muffins are the perfect breakfast on the go! Cheese & eggs loaded with your favorite toppings are quick & easy and heat in just 30 seconds!

How to Make Make Ahead Egg Muffins

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Holly is a wine and cheese lover, recipe creator, shopping enthusiast and self appointed foodie. Her greatest passion is creating in the kitchen and making deliciously comforting recipes for the everyday home cook!

244 comments on “Make Ahead Egg Muffins”

  1. Can I make these the night before, refrigerate and bake in the morning?

  2. How long will they last in the fridge?

  3. How many calories would you say it hasj

  4. You have just saved my mornings with this recipe!

  5. Looks good!

  6. Can you tell me if the recipe is 6 eggs plus egg whites or 6 seperated eggs?? Thank you.

  7. Made these and love’em. Easy in the morning and very filling.

  8. Wow so simple but yummy my grandchildren like it and asking for it again and again thanks

  9. Have you made them using 12 whole eggs?


    • I grease them very very well with cooking spray or olive oil. Once done, I run a butter knife along the edges to loosen them before lifting out.

      • Why not use paper cupcake cups, sprayed with olive or other oil? Protects the pan, at least!

        • I made them using paper cupcake cups sprayed with original PAM. They stick to the paper cups but not to the pan. I was able to peel off the paper leaving a minimal amount stuck to the cup. I substituted extra large eggs for the large eggs, and 8 oz. of Kroger Fiesta Blend (Mexican style) shredded cheese for the all cheese called for, and about 3/4 lb. of sausage instead of a whole pound (all I had left after using some in spaghetti sauce). Also 1/4 of a large sweet onion instead of just 3 tbsp. Also, I added all the dry ingredients to the cups first, and poured the beaten eggs over it all last. I felt it would be easier than trying to fish out the shredded cheese with the eggs. Also spiced lightly with no-salt (potassium chloride), regular salt, pepper, and Jane’s crazy mixed up salt. Delicious!

          • Mine stuck to the pan also, even though I sprayed it Next time I make them I am going to use parchment paper cupcake liners. Love this recipe, though!

    • Use silicone baking cups or pan. Works like a charm.

  11. These turned out amazing. I had to make a second batch for my daughter. And in hers I put a pickled jalapeño slice in each cup. Also if you don’t want turkey sausage I picked up a bag of already cooked sausage crumbles and it saved even more time. Thank you for a great recipe.

  12. Everything looks so good. I’m a diabetic. Do you have any recipes for diabetics.

    • I’m sorry, I don’t follow a diabetic lifestyle so I don’t have specifically diabetic recipes.

    • This recipe has, eggs, cheese, pepper, onion, and sausage. Carb intake should be minimal. If you add bread, well, it all goes out the window.

    • Perfect for diabetic, bariatric patient they have no crust no dough, or bread. I am both I’ve bought the Jimmy Dean Lean Egg Frittata, the same recipe. I am gonna say heck yes. Green chili’s would be great here also.

  13. What would happen if I used all eggs instead of eggs and egg whites? How many eggs would replace the egg whites?

  14. would I be able to use egg substitute in place of eggs?

  15. Had this for breakfast this morning .
    I substituted spinach for the meat (I didnt have on hand)
    I put one in a whole wheat English muffin, tsp of mayo and a slice of tomato, delicious!!
    Great idea!

  16. This is going to revolutionize our omelette making!! Make-ahead mini omelettes!! I whipped these up last night using diced green pepper, mushrooms and a bit of pre-cooked sausage.along with TJoe’s 21 Seasoning Salute (I’m a big fan of flavor : ). Served topped with a dollop of our favorite salsa (Mateo’s) and some avocado slices – DIVINE!!! Definitely making this for friends who have had a baby as they need a quick/healthy breakfast/snack! Thanks so much!

  17. In efforts to keep my cholesterol levels low, I don’t eat egg yolks. How can I make this with just whites?

  18. I have used large parchment paper cupcake cups successfully. No sticking at all! Kroger typically stocks these. I love the idea of pouring the egg mixture on top of meat mixture! I have been making these for awhile but have been mixing everything together than scooping into the muffin cup. A little messy! I freeze these, perfect for a quick breakfast.

  19. How long can they be kept in the freezer?

  20. What is the calorie / fat content for these?

  21. How much protein is in 1 muffin,calories and carbs

  22. I Love seeing your Easy to Make Dishes..I’ll try them on my Family..You have Somrthing for SUPER BOWL SUNDAY?? SNACKS, SNACKS!!!

  23. thanks…delicioso…easy to make…easy morning…

  24. How long do they keep if frozen? And, can you pull some from the freezer the night before, leave then in the refrigerator to thaw, so that they don’t take as long to reheat? Thanks!

  25. Love this recipe. I use the the bag of prepared Turkey sausage crumbles. Great grab and go low carb breakfast. It also works for my weight watcher points. Thanks so much

  26. Can I use whole eggs rather than just egg whites?

  27. Love this recipe
    Like quiche without pie crust
    Love the individual portions
    Love options of make ahead & freeze or refrigerate.
    Thank you for what you do
    Thank you for the help

  28. I may be a little dense but…the 1 cup of egg whites…is that in addition to the egg whites that are already with the 6 eggs that you just cracked?

  29. What’s the macro nutritional counts please?
    Looks yummy and I tend to overeat so trying to keep my descipline

  30. Could you share the net carb per egg muffin? Thank you

  31. I made these and used the silicone muffin cups and it worked beautifully. They popped right out and I didn’t have to clean a muffin tin. They are delicious.

  32. Just made them and they came out amazing thanks. I did not use any spray and they did not stick. Wish I could post a picture so you could see the result.

  33. Is there a specific reason for the extra egg whites instead of whole eggs through out? Just curious if doing whole eggs throughout will affect the texture or anything.

  34. Couldn’t wait to make these. They are in the oven right now. So excited to have some in the morning for my breakfast!!!! Thanks so much for sharing!!!

  35. What is the nutrition info?

  36. I love you!!!! Mine just came out of the oven. Prep day for me as I’m off. Delicious!!! Thank you!!

  37. Can I make this in a casserole pan instead of a muffi pan? If so, should I change the temp/ cook time?

  38. So, let me see if I have this right ….
    I put shredded cheese and maybe broccoli tips a little ground turkey evenly in the muffin tin and then I can pour egg beaters in each cup, not quite to the top and bake 25 minutes at 350 and boom breakfast ???

  39. Do you know any of the nutritional values of these recipes?

  40. How long will these last in freezer?

  41. Do you know how many calories are in the egg muffins?

  42. A recipe without those awful egg substitutes, thank you !

  43. What about adding a handful of frozen hash browns?

    • That would be delicious! I would suggest defrosting them or maybe adding a minute or two to the cook time.

    • I make these with one Tater Tot in each mini muffin section. I warm the Tots in the microwave. Let cool. Place one in each section and press it down . I put the rest of my ingredients in and pour egg mixture in.
      This gives a great Hash brown base crust.

  44. Do I need to cook the peppers and onions before putting in the oven or no?

  45. Do we know roughly the macros in these little wonders? Calories, protein, etc…

  46. Thanks for sharing! I just made these tonight! I am a newbie blogger, so glad I found your page! It’s great.

  47. For easier way to get out of pan: Freeze them while in pan. When frozen solid, place pan in hot water long enough for the muffins to be released. Should come out without any problems??? This method works great for mini meatloaves.

  48. They are really great. Thanks for the recipe.

  49. Does anyone have the nutrition info? I need to keep track of calories and carbs and would like the rest of nutrition info too. Thanks.

  50. I wanted to thank you for the recipe and let you know I used a mini muffin pan for mine and they came out great. To make 40 I had to increase my eggs to 8 and the egg whites proportionally. Cooked them at the same temperature for 20 minutes. Thanks for sharing!!

    • I considered making these mini sized, but they are so good, I knew I would just eat twice as many! I am so glad you liked the recipe, Karen!

  51. I don’t often comment on these things but just want to thank you for your post! I have tried these a few times now and love them! We don’t like too many additions to our eggs so have been making them with just crumbled breakfast sausage and a little grated cheese. They are wonderful for a quick and healthy breakfast! As a diabetic, a quick bowl of cereal just doesn’t do for me, so I REALLY appreciate them! They freeze and reheat like a dream. I plan to make them with a bit of bacon as well and some with just cheese for a meatless option as well. After reading the other comments, I dug out some silicone muffin cups I had squirrelled away in the cupboard never used, and they work like a charm!! Thank you again!

  52. Could you just use the egg whites in these and leave the yolks out?

  53. What are the fat and carb counts of these egg cups?

  54. Substitute already cooked Jimmy Dean sausage to save time!

  55. Can you post the nutrition information for this recipe

  56. When I posted this, I made the comment that as a teacher, I highly recommend this as breakfast for students, especially during testing time.

    • Thank you for stopping by to comment Jackie. A good breakfast for the kids can make a world of difference at testing times!

  57. How many Weight Watchers smart points would one of these be ?

  58. Please e-mail me your recipes they all sound good and easy to make

  59. Have you tried without cheese? I can’t eat dairy so wondering how recipe would taste if left out cheese.


  61. How many calories each?

  62. Just took a batch out of the oven. They smell delicious! My coworkers will be jealous at break tomorrow! Made them with onion, red pepper, green pepper, tomato, & mozzarella cheese.

  63. How many muffins in a serving?

  64. Made this quiche lorraine style. Steamed asparagus (bout 1& half spears per muffin & seasoned with bit of butter & garlic salt) baby Swiss cheese & put bout 1 & halt TBS of bacon bits into egg mixture per muffin. Only made 2 to try for starts & did put a little water in four of empty ones for humidity, as I’ve made many a quiche & cheesecakes. Will make again.

  65. I have made something similar for brunch. I used precooked bacon pieces and various veggies. Sometimes breakfast sausage. I use whole fresh eggs. They are great warm. Also cold is a quick snack.

  66. Any idea on calories per muffin ?

  67. Do you know the total carbs, calories and protein these have?

  68. What is the calorie and fat content of each one?

  69. OMG the best thing I’ve seen since the Knock off White Castles. Have to try.

  70. Made for the 1st time. So yummy.& easy. Anyone have calorie content in 1 muffin?

    Will definitely make again.

    Thank you!!

  71. What are smart points

  72. Any idea about calorie count?

  73. How many WW points plus is one?

  74. Looks interesting, check it out

  75. Is it possible to get the nutritional facts please? Thanks a bunch!!

  76. If I wanted to use eggwhites only how much would I use

  77. Can these be made with egg beaters or all egg whites?

  78. How many calories per muffin?

  79. Do you have nutritional info on these?

  80. Are the egg whites part of the 6 eggs or in addition to ?

  81. i just made these tonight and my picky son just loves them

  82. Do u know the nutrition values on this?

  83. Is there a way to get your recipes sent directly to me email? Thanks. I really like a lot of your recipes. Especially for the slow cooker.

  84. They look fantastic and I will make them for my family

  85. Do you have the nutritional information? Do you know how many Weight Watchers smart points these have?

  86. Any idea with the calorie breakdown of these egg muffins are?

  87. This is a great recipe! Thanks! I made it both ways-12 whole eggs and then the second time with a cup of egg whites. I liked both, but preferred the egg whites. Like you said they were lighter!

  88. Love ur recipes looks good .

  89. why would I use just egg whites and not the whole egg? or can the egg whites be substituted for something else. That is a wasteful thing for probably 6-8 eggs.

  90. Any idea how many calories are in these. We love them, so I’m just curious.

  91. I make these with egg beaters and just whatever veggies I have around, spinach, broccoli, mushrooms, peppers etc instead of the sausage. Love them for something quick in the morning. Thanks for the fun

  92. How do you keep them from going flat. Each time.i have made recipes like these they sink after taking them out of the oven…

  93. Can you give me an idea of how many carbs would be in this.

  94. What kind turkey sausage do you use?

    • You can use any type of sausage you’d like. I use the small ones found at my local grocery store and remove the casings. Enjoy!

  95. Are these mini muffin tins or regular sized?

  96. Egg whites , do I use the egg whites from the 6,eggs or additional eggs separated?

  97. I might be confused here, but here goes. Do you use 6 whole eggs, plus another bunch for the egg whites? So altogether you need about 12 eggs. ?

    • That’s correct Dorothy! You’ll need 6 whole eggs AND enough egg whites to make 1 cup. I normally buy egg whites in a carton, they’re inexpensive and freeze well. :) If you’d prefer you can use 12 whole eggs and no egg white but they don’t puff up quite as much.

      • Thank you Holly. I appreciate your reply. I am going to make these this weekend. Just need the sausage. Will let you know what I think. Happy 4th
        I think I may give the egg whites in the container a try also

  98. Gonna try these oulr annual camping trip. Bake and freeze. No microwave so I’ll have to warm them over the fire in foil or in the camp oven. Do you think that will work?

  99. Hi there! I am hosting a bridal shower brunch and would like to make these the day before. Do you think they would reheat well in a large roaster? Has anyone done this before? If so, temp on roaster and for how long? I would hate to serve cold or soggy egg muffins to guests!

    • I haven’t tried reheating these in a roaster so I can’t say for sure how it would work out. If you do try it, please let us know how it goes!

  100. Just made these for Sunday morning breakfast. Everyone loved them. They were fast and easy to make. Will definitely be checking out the Spend with Pennies website for more recipes.

    Rating: 5
  101. Made these with sausage, cheddar cheese and spinach. The family loves them!

  102. They turned out ok.. the texture was sorta foamy. Going to try making again. hopefully they will turn out better.

  103. Love these egg muffins! They are so good others have asked for the recipe! I send them to your site over and over. Thank you for such a great and easy meal! 

  104. I made the recipe, but had a problem with the muffins sticking to the muffin pan.  Do you have a solution for this?  I sprayed the cups befor loading with ingredients.

    • I do grease them well with butter or spray. Allow them to cool slightly and I run a butter knife along the edges to loosen them before taking them out.

  105. Delicious. I kept them vegetarian. Added shredded zucchini too. And sub feta cheese for the cheese in recipe. Thank you!

    Rating: 5
  106. Made this recipe last night and they were a hit. Heated them up this morning and they are wonderful. I used my Pampered Chef brownie pan and they did not stick. These will be great on my commute to work!!

    Rating: 5
  107. Do you cook veggies before adding to eggs and cooked sausage?

  108. Great, quick and easy. Love the taste and will make again

    Rating: 4
  109. I am not a “cook” in fact the oven never get used. I wanted something very easy to make and yes “tasty”.
    This was a one-two-three “project” for me…No major clean up. My family was one surprised and two there was no muffin left!!! it’s a winning recipe!!!

    Rating: 5
  110. Okay I actually read though your comments so I could make sure it hadn’t been answered. Clearly a lot of people don’t do that. I made this but with whole eggs and froze them individually. When I reheated them in the microwave they had a LOT of excess water. How can I fix this?

    • This is normal (even more so depending on what veggies you’ve added in). I generally defrost and then just dab off the water with a napkin.

  111. I heard about this from a neighbor and tried it with 12 brown eggs, and regular sausage, as I didn’t have Turkey Sausage in the house.

    It turned out awesome and has a great taste!

    Thanks for posting to Facebook, which is where she saw it.

    Rating: 5
  112. I just made these. They turned out fantastic! I used chopped yellow onion, spicy pork sausage, orange bell pepper, and sharp cheddar cheese. I didn’t have egg whites on hand, so I used 12  eggs. I topped with siracha mayo. So yummy! The best part, they leave the house smelling amazing in the morning. I’ll be making these again. 

    Rating: 5
  113. I made them this morning they came out great :) I made them with eggs, cheese onions and tomatoes. 

    Rating: 5
  114. Very tasty!! 

    Rating: 5

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