Turkey Sausage Egg Muffins (Gluten Free Keto Whole30) – a tasty and nutritious make ahead breakfast! These Turkey Sausage Egg Muffins are a cinch to make and perfect for breakfast on the go.

overhead shot of egg muffins on a plate

There’s no need to sacrifice a healthy breakfast on busy mornings when you have these Turkey Sausage Egg Muffins on hand! If you enjoy a homemade breakfast of eggs and sausage but struggle to find time to cook in the morning, this recipe is for you. Make ahead egg muffins are SO simple to make, can be changed up according to your tastes, and are perfectly freezable!

I like to make a batch (or two!) of these Turkey Sausage Egg Muffins on Sunday for easy breakfast and snacks throughout the week. They can be reheated in just 30 seconds, making them great for a grab-and-go meal or a quick post workout snack.

This recipe is very versatile and can be modified easily. Feel free to substitute other veggies, add cheese, or use egg whites only. See my tips below for more egg muffin variations!

What You’ll Need

10 Eggs

Turkey Sausage (store-bought or try my Homemade Turkey Breakfast Sausage)

Red Bell Pepper (other colors are fine too)


Avocado Oil Cooking Spray

How to Make Sausage Egg Muffins

Begin by preheating the oven to 350 and preparing a muffin tin with cooking spray.

Cook the sausage in a skillet and drain off any excess grease.

Chop the bell pepper and spinach. Beat the eggs in a large glass measuring cup (for pouring.)

Divide the sausage and veggies evenly among the muffin cups.

Pour beaten eggs over the sausage and veggies, filling each cup.

Bake for 20-24 minutes or until eggs are set. Let cool slightly and remove from the pan.

How Many Egg Muffins are a Serving?

This will depend on your nutrition goals and hunger level, but for most people, 2-3 egg cups is a good serving size. Tracking macros? This recipe comes in at 8 grams of protein, 1 gram carbs, and 5 grams fat per egg cup.

What Makes This Recipe Healthy?

These Turkey Sausage Egg Muffins are protein rich, gluten free, and contain veggies for fiber. They will fit well with a Paleo, Whole30, or Keto diet plan. With 8 grams of protein per muffin and healthy fats from eggs, they are filling and a great first meal of the day. Add a side of fruit for a perfectly balanced meal or reheat just one for a quick, filling snack.

Substitutions & Egg Muffin Variations

To make your variation of Egg Muffins, use the same method detailed in the instructions by filling each muffin cup with your desired ingredients (meats, veggies, and cheese) and then filling each cup with beaten eggs or egg whites. Listed below are a few of my favorite variations.

Tomato Feta Egg White Muffins – use all egg whites, tomatoes and feta cheese

Broccoli Cheese Egg Muffins – use finely chopped broccoli and grated cheddar cheese

Spinach Bacon Egg Muffins – use chopped bacon and finely chopped spinach

Supreme Pizza Egg Muffins – use your favorite finely chopped pizza toppings (sausage, pepperoni, mushrooms, green peppers, etc.) and mozzarella

Storage & Reheating Instructions for Turkey Sausage Egg Muffins

Store egg muffins in a tightly sealed container in the refrigerator. To reheat, place 2-3 sausage egg muffins on a plate and microwave for 30-45 seconds. For frozen egg muffins, reheat for 1-2 minutes.

Freezing Instructions for Sausage Egg Muffins

Place cooled egg muffins in a large plastic sealable bag or other freezer safe container. Freeze for up to 3 months.

More Recipes Like This

Easy Whole30 Breakfast Casserole

Healthy Freezer Breakfast Burritos

Broccoli Cheese Egg Muffins

Perfect Instant Pot Hard Boiled Eggs

Baked Turkey Sausage Egg Muffins in muffin tin

ingredients for turkey sausage egg muffins all ingredients in a muffin tin before baking close up of eff muffins on plate with fork

Turkey Sausage Egg Muffins

Turkey Sausage Egg Muffins (Gluten Free Keto Whole30) - a tasty and nutritious make ahead breakfast! These Turkey Sausage Egg Muffins are a cinch to make and perfect for breakfast on the go.


  • 10 eggs, beaten
  • 1/2 lb turkey breakfast sausage, see recipe below for Homemade
  • 1 cup chopped red bell pepper
  • 1/2 cup finely chopped spinach
  • avocado oil cooking spray


  • Preheat oven to 350 degrees. Spray a 12 cup muffin tin with cooking spray.
  • Cook the sausage in a large skillet. Drain any excess grease. Divide the sausage among the muffin cups.
  • Add the chopped bell pepper and spinach to each muffin cup.
  • Fill each muffin cup by pouring the beaten eggs over top of the sausage/veggies.
  • Bake for 20-24 minutes, or until eggs are set and a knife inserted in the center comes out clean.
  • Let cool for a few minutes in the pan, then remove. Store in the refrigerator or freeze for future use.


Calories: 85kcal, Carbohydrates: 1g, Protein: 8g, Fat: 5g, Saturated Fat: 2g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 2g, Trans Fat: 0.1g, Cholesterol: 151mg, Sodium: 166mg, Potassium: 133mg, Fiber: 0.3g, Sugar: 1g, Vitamin A: 718IU, Vitamin C: 17mg, Calcium: 26mg, Iron: 1mg

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