These high protein egg muffins are filled with chicken sausage and shredded zucchini for an easy, hearty breakfast. I crack the eggs right into the muffin tin to keep prep simple, but you can beat them first if you prefer. They're ready in about 30 minutes and easy to reheat for busy mornings.
Why You'll Love This Recipe
These high protein egg muffins are the kind of breakfast I like to have ready in the refrigerator for busy mornings. Adding chicken sausage makes them more hearty than egg cups made with just eggs and vegetables, and my homemade seasoning mix gives each bite a smoky, savory flavor.
- A filling breakfast: Eggs and chicken sausage provide protein to help keep you satisfied through the morning.
- Quick and easy: Fully cooked sausage keeps prep simple, and the muffins are ready in about 30 minutes.
- Great for meal prep: Make a batch ahead of time, then reheat a serving for an easy breakfast during the week.
- No whisking needed: I crack an egg right into each muffin cup to save a step. You can also beat the eggs first if you prefer the whites and yolks mixed together.
- Easy to customize: Use your favorite cooked sausage, or swap the zucchini for wilted spinach with the extra moisture squeezed out.
Ingredients You'll Need
You only need a few simple ingredients for these high protein egg muffins. Fully cooked chicken sausage saves prep time, and a homemade seasoning mix adds plenty of flavor.
- 4 fully cooked sausage links, sliced: I use Aidells Chicken and Apple Sausage, but your favorite fully cooked chicken, turkey, or pork sausage will work. These are full-size links, rather than small breakfast sausage links. If using raw sausage, cook it fully before adding it to the muffin tin.
- 8 large eggs: Crack one egg directly into each muffin cup, or whisk all 8 eggs together and divide them evenly among the cups if you prefer.
- 1 medium zucchini, shredded: There's no need to peel it first. Gently squeeze out the extra moisture with a clean kitchen towel so the egg muffins don't turn watery.
- ½ teaspoon kosher salt: This goes into the seasoning mix, so there's no need to salt the zucchini separately.
- 1 teaspoon smoked paprika: Adds a smoky flavor that goes well with the sausage and eggs.
- 1 teaspoon garlic powder
- ½ teaspoon dried oregano
- ½ teaspoon onion powder
- Black pepper to taste
- Cooking spray: Grease the muffin cups well, including the sides, to help keep the eggs from sticking.
How to Make High Protein Egg Muffins
These egg muffins come together right in the muffin tin, so there's no need to cook the zucchini or whisk the eggs first.
Step 1
Prep the pan and seasoning. Preheat your oven to 375°F. Spray 8 cups of a muffin tin generously with cooking spray, including the sides. In a small bowl, stir together the kosher salt, smoked paprika, garlic powder, oregano, and a little black pepper.
Step 2
Add the zucchini and sausage. Gently squeeze the shredded zucchini in a clean kitchen towel to remove extra moisture. Add about 1 tablespoon to each prepared muffin cup, saving a little for the tops. Divide the sliced sausage evenly among the 8 cups, placing it toward the sides to leave room for the eggs.
Step 3
Add the eggs and seasoning. Crack one egg into each muffin cup, then top with the remaining zucchini. Sprinkle the seasoning mix evenly over all 8 muffins. If you prefer beaten eggs, whisk them together in a bowl first, then divide evenly among the cups. Keep the mixture just below the rim to prevent overflowing.
Step 4
Bake and serve. Bake for 15-20 minutes, or until the whites and yolks are set. Start checking at 15 minutes since the timing can vary with your pan and how full the cups are. Let the muffins cool in the pan for about 5 minutes, then gently loosen the edges with a silicone spatula or butter knife and lift them out.
Tips for the Best Egg Muffins
A little care when filling the pan and checking the eggs will help these muffins release easily and keep them from turning watery or rubbery.
- Grease the pan well: Eggs tend to stick, even in a nonstick muffin tin. Spray the bottoms and sides of each cup. A silicone muffin pan is another option. Set the silicone pan on a baking sheet for support.
- Use fully cooked sausage: The baking time is meant to cook the eggs and heat the sausage. If your sausage is raw, cook it fully before slicing and adding it.
- Leave room for the eggs: Arrange the sausage toward the sides of each cup and keep the filling below the rim. If your muffin cups are too small to hold everything, divide the ingredients among more cups and use beaten eggs.
- Check early: Start checking at 15 minutes and remove the muffins once the whites and yolks are set. Baking them longer than needed can make the eggs rubbery.
- Let them rest before removing: Give the muffins about 5 minutes to cool in the pan, then gently loosen the edges. They'll be easier to lift out without breaking.
Substitutions and Variations
You can change the sausage, vegetables, or seasonings to use what you have on hand. Keep the amount of filling similar so there's still room for the eggs in each muffin cup.
- Use a different sausage: Fully cooked chicken, turkey, or pork sausage will work. If using smaller breakfast links, use enough sliced sausage to roughly match the amount of the 4 full-size links. Cook any raw sausage fully before adding it.
- Swap the zucchini for spinach: Use wilted, chopped spinach in place of the zucchini. Let it cool, then squeeze out the extra liquid and divide it among the muffin cups. Frozen chopped spinach also works if thawed and squeezed dry.
- Try other vegetables: Finely chopped bell peppers, onions, or mushrooms would be good additions. Cook them first to soften them and let their extra moisture evaporate before adding them to the pan.
- Add cheese: Sprinkle a little shredded cheddar, mozzarella, or crumbled feta over the eggs before baking. Leave enough room in each cup to prevent overflowing.
- Change the seasoning: Use your favorite seasoning blend in place of the homemade mix. If it already contains salt, leave out the ½ teaspoon of kosher salt.
- Beat the eggs first: For a more traditional egg muffin with the whites and yolks mixed together, whisk all 8 eggs in a bowl, then divide evenly among the filled muffin cups.
What to Serve With Egg Muffins
I like to serve two egg muffins for a hearty breakfast, then add something simple on the side depending on how hungry I am. They already have eggs, sausage, and vegetables, so you don't need much to round out your plate.
- Fresh fruit: Berries, orange slices, or melon add a fresh, sweet bite alongside the savory eggs and sausage.
- Toast: A slice of whole grain toast is an easy addition. Use your favorite low carb bread if you prefer.
- Avocado: Serve sliced avocado on the side or add a spoonful of guacamole on top of the muffins.
- Greek yogurt: Plain Greek yogurt with a few berries adds more protein and works well for a breakfast you can pack ahead.
- Cottage cheese: An easy side if you want extra protein without any more cooking.
How to Store and Reheat
These egg muffins are easy to make ahead so you have breakfast ready for the next few mornings.
Refrigerate: Let the muffins cool slightly, then place them in an airtight container and refrigerate within 2 hours of baking. Store for up to 4 days.
Freeze: Once chilled, wrap each muffin in plastic wrap and place in a freezer-safe bag or container. Freeze for up to 3 months for the best quality. Thaw overnight in the refrigerator before reheating. Eggs baked with whole yolks may have a firmer texture after freezing.
Reheat: Remove any plastic wrap and place the muffins on a microwave-safe plate. Cut them in half to help them heat evenly, cover with a damp paper towel, and microwave in 20-30 second intervals until the center reaches 165°F. Heat only the serving you plan to eat, and check between intervals to avoid making the eggs rubbery.
Frequently Asked Questions
Yes! I crack an egg directly into each muffin cup to save a step, but you can whisk all 8 eggs together first. Divide the beaten eggs evenly among the cups after adding the sausage and zucchini. This gives you a more traditional egg muffin with the whites and yolks mixed together.
Yes. Wilt the spinach, let it cool, then squeeze out the extra liquid and chop it before adding it to the muffin cups. You can also use frozen chopped spinach that has been thawed and squeezed dry.
Eggs can stick even in a nonstick muffin tin. Grease the bottoms and sides of the cups generously, then let the muffins rest for about 5 minutes after baking before loosening the edges. Silicone muffin cups are another option.
Recipe Card
High Protein Egg Muffins with Sausage and Zucchini
Ingredients
- Cooking spray
- 1 medium zucchini shredded
- 4 full-size fully cooked chicken sausage links sliced
- 8 large eggs
- ½ teaspoon kosher salt
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- ½ teaspoon dried oregano
- ½ teaspoon onion powder
- Black pepper to taste
Equipment
Method
- Preheat the oven to 375°F. Generously grease the bottoms and sides of 8 muffin cups with cooking spray.
- In a small bowl, stir together the kosher salt, smoked paprika, garlic powder, oregano, onion powder, and black pepper.
- Place the shredded zucchini in a clean kitchen towel and gently squeeze out the excess moisture. Add about 1 tablespoon of zucchini to each prepared muffin cup, reserving a little for the tops.
- Divide the sliced sausage evenly among the cups, arranging it toward the sides to leave room for the eggs.
- Crack 1 egg into each cup. Alternatively, whisk all 8 eggs in a bowl and divide evenly among the cups. Top with the remaining zucchini and sprinkle the seasoning mix evenly over all 8 muffins. Keep the filling below the rim. If needed, use additional greased muffin cups and beaten eggs to divide the mixture evenly.
- Bake for 15-20 minutes, checking at 15 minutes, until the whites and yolks are set and the center reaches 160°F. Smaller muffins may cook faster.
- Let rest in the pan for 5 minutes. Gently loosen the edges with a silicone spatula or butter knife, taking care not to scratch the pan, then lift out and serve.
Notes
- Serving size: This recipe makes 8 muffins, with 2 muffins per serving. Nutrition will vary depending on the sausage used.
- Sausage: Use full-size fully cooked sausage links, such as Aidells Chicken and Apple Sausage. If using raw sausage, cook it fully before adding it to the muffin cups.
- Spinach substitution: Replace the zucchini with wilted, chopped spinach. Let it cool and squeeze out excess liquid first. Frozen chopped spinach also works when thawed and squeezed dry.
- Pan size: If the filling won't fit in 8 muffin cups, use additional greased cups and whisk the eggs before dividing them evenly. Adjust the serving size accordingly and check smaller muffins early.
- Storage: Refrigerate in an airtight container within 2 hours of baking and use within 4 days.
- Freezing: Once chilled, wrap muffins individually in plastic wrap and place in a freezer-safe bag. Freeze for up to 3 months for best quality. Thaw overnight in the refrigerator. Whole yolks may become firmer after freezing.
- Reheating: Remove any plastic wrap, cut the muffins in half, and cover with a damp paper towel. Microwave in 20-30 second intervals until the center reaches 165°F.
Nutrition
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Steven says
I have made these for breakfast and dinner. I've added sauteed bell peppers and mushrooms to zucchini for more veggie flavor. Thank you for the recipe.
Sheri says
I made these this morning, they were delicious. The 15 minutes in my oven was too much as the yolks came out hard, so I will try them again and next time possibly lower the temperature or only cook them for 10 minutes. But they were loaded with flavor.
Syy says
Can i use spinach instead of Zucchini? If not, what other options are available?
jenniferbanz says
I think spinach would work perfectly. You probably want to wilt it down or use frozen spinach that has been thawed and the liquid squeezed out.
Sandy says
These look delicious! Can't wait to try them as I love a runny egg yolk! I'm wondering how you would reheat these?
jenniferbanz says
I just do the microwave. The yolk is still a little runny after re-heating