Directions

Preheat Oven
Preheat to 375°F (190°C). Grease a 12-cup muffin tin with cooking spray or oil.

Prepare Egg Mixture
In a large bowl, whisk eggs, milk, salt, pepper, and paprika until combined.

Add Fillings
Evenly distribute sausage, bell peppers, spinach, and cheese into muffin cups.

Pour Egg Mixture
Carefully fill each muffin cup about 3/4 full with the egg mixture.

Bake
Bake 18-20 minutes, until muffins are set and slightly golden on top.

Cool and Serve
Let cool for a few minutes in the tin before removing. Serve warm or store for later.

Serving Suggestions

With avocado slices or guacamole for healthy fats

Alongside fresh fruit or a smoothie

As a grab-and-go snack

Topped with salsa or hot sauce

Part of a brunch spread with toast and salad

Cooking Tips

Customize fillings: swap sausage for turkey, bacon, or plant-based options

Use silicone liners or grease well to prevent sticking

Distribute fillings evenly for uniform cooking

Cool completely before freezing; reheat in microwave or oven

Nutritional Benefits

High protein from eggs and sausage

Vitamins A, C, and K from spinach and peppers

Low-carb, ideal for keto and low-carb diets

Dietary Information

Gluten-Free

Low Carb

Vegetarian option available (use plant-based sausage alternatives)

Nutritional Facts (Per Muffin)

Calories: 90

Protein: 7 g

Carbohydrates: 2 g

Fat: 6 g

Fiber: 0.5 g

Storage

Refrigerator: Airtight container, up to 5 days

Freezer: Airtight container, up to 2 months; reheat before serving

Why You’ll Love This Recipe

Quick and easy with minimal prep

Portable and perfect for meal prep

Versatile with endless filling options

Healthy, low-carb, and protein-rich