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 these little egg cups with our favorite veggies or sausage or bacon (often using leftovers).

Egg Muffins on a plate ready for morning breakfast.

Egg Muffins!

We love having breakfast ready to go like our favorite Mango Berry Overnight Oats or Blueberry Baked Oatmeal. And these 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.

Once baked, we store them in the fridge for and in the morning, we just microwave until warm and enjoy!

How To Make Egg Muffins

These little egg cups are very simple to make. You’ll want to grease your muffin tin well (or they’ll stick) and add in your favorite toppings and a bit of cheese.

Next combine eggs and egg whites. 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).

Pouring eggs into a muffin pan to make egg muffins

A Make-Ahead Breakfast Made Your Way

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.

Naturally low carb egg cups make an easy make ahead breakfast

How Do you Store Egg Muffins?

These egg muffins will keep in the fridge for up to 5 days (or can be frozen) for a quick and easy make-ahead breakfast on the go! To reheat egg muffins, simply microwave them for about 20 seconds or so.

Looking for more quick and easy breakfast ideas?

Here are a few we love:

As for these delicious egg cups, 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! 

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Make ahead breakfast egg muffins with sausage and cheese
4.89 from 18 votes
Review Recipe

Make Ahead Egg Muffins

Prep Time 10 minutes
Cook Time 22 minutes
Total Time 32 minutes
Servings 12 servings
Author Holly
Course Breakfast
Cuisine American
Egg muffins are a delicious and tasty breakfast, naturally low carb and easy to make ahead of time.


  • 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

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  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.

Recipe Notes

Microwaves can vary greatly, time may need to be adjusted.
Nutrition Information
Calories: 155, Fat: 9g, Saturated Fat: 4g, Cholesterol: 123mg, Sodium: 377mg, Potassium: 189mg, Carbohydrates: 1g, Protein: 15g, Vitamin A: 8.6%, Vitamin C: 9%, Calcium: 11.2%, Iron: 5.3%

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

Keyword egg muffins

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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!

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About the author


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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!

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  1. I’m not able to print this recipe by clicking the button. It takes me to a page and doesn’t bring up the receipe. I’ve not had this issue before on your website.

  2. Thank you!! DELICIOUS recipe! I just chopped up those frozen, pre-cooked turkey sausage patties so I didn’t even have to get out a skillet! Done! So simple!

  3. I’m actually going to make something like these soon! This would be easy breakfast, I like to use more veggies and saute first, don’t bake as long cuz when u reheat they will cook room

  4. 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. 

  5. 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.

  6. 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?

    1. 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.

    2. I wrap them in a paper towel before I put them in the microwave. Then turn them halfway through. The towel will soak up all the extra water.

  7. 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!!!

    1. I don’t cook them. If they were veggies with a really high water content (mushrooms or zucchini) then I would cook them first but for things like spinach, broccoli, onion etc I don’t bother.

  8. 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!!

  9. 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.

    1. 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.

  10. 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! 

  11. 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.

  12. 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!

    1. 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!

  13. 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?

    1. I think that would work perfectly! You’ll probably want to use indirect heat so they heat throughout the middle.

  14. 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. ?

    1. 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.

      1. 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

    1. 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!

  15. 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…

  16. 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

  17. 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.

  18. 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!

    1. You would not need to count any points for the eggs or any of the veggies. Just enter the points for the meat and cheese you use using information available on Weight Watchers site. Spray on muffin tin also zero points!

  19. 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.

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

    Will definitely make again.

    Thank you!!

  21. 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.

  22. 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.

  23. 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.

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

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

  25. 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!

  26. 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!!

    1. 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!

  27. 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.

  28. 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.

    1. 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.

  29. 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 ???

  30. 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!!!

  31. 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.

  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. 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.

  34. 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?

  35. 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

  36. 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

  37. 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!

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

  39. 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.

        1. If you are not including any whole eggs, you would need about 12 egg whites or enough to fill each muffin tin most of the way.

  40. 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!

  41. 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!

    1. 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.

    2. 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.

  42. 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.

    1. 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.

        1. 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!

          1. 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!

      1. I used reduced fat cheeses and figured calories at 95 for each one. Not bad, you could use egg substitute to make it even less.

      1. To freeze them, do you just bake them, freeze them, and then reheat? How long do you cook them after freezing? (Microwave?)

        1. I bake them, cool them and then freeze them in a freezer bag. I microwave mine about 80 seconds for two but microwaves can vary so you may need to adjust slightly.

          1. MooKeep in mind that microwaves remove nutrients and can turn some foods toxic….use a toaster oven in place of a microwave whenever possible…

        2. After they cool, you can put them on a cookie sheet, freeze like that and then put in freezer bags. Then you can take out just what you need and they won’t be stuck together.

    1. I just made these for my breakfast this week. I tried one when they were done and oh my goodness they are so yummy. I changed mine and used Italian sausage, mushrooms and green onions. Will be keeping this in my breakfast

      1. That sounds awesome!! I’m doing that with spinach too! Thanks for the idea. I wonder if I can make with just egg whites. I don’t like yolk. I always take it out of anything that’s an egg dish like this. I don’t even like them scrambled with yolk.