Basil & Italian-Sausage Egg Muffins

quick, easy high protein breakfast or snack 

Egg muffins are the new power bar.

They're such a convenient way to get protein and veggies on the fly. They travel well and taste good heated or room temp. They're basically the ideal snack to fuel an active lifestyle.

For parents out there, be warned that kids also love these. Go ahead, clap your hands for only having to prep 1 snack to fuel both mom and the kiddos!  And while you've got the oven on, go ahead and make a big batch (in preparation for the postpartum period, I just stashed a couple dozen in the freezer).

Hope these egg muffins energize your day!

Quick easy egg muffin recipe, paleo, gluten free and whole 30 friendly

Basil & Italian-Sausage Egg Muffins


  • 1 tbsp extra virgin olive oil

  • 1/2 cup chopped white onion

  • 1/2 pound Italian chicken sausage, casings removed 

  • 2 cups fresh basil leaves, coarsely chopped

  • 1 cup spinach leaves, coarsely chopped 

  • 1/2 pint cherry tomatoes, halved

  • 12 eggs

  • 1 tsp salt

  • 1/4 tsp ground pepper


  1. Preheat oven to 400°F. Line muffin tin with paper liners (option grease the muffin tin instead, but I can't promise they won't stick). 

  2. Heat 1 Tbsp olive oil in a large skillet over medium heat.

  3. Add onion and cook until softened (~5 minutes).

  4. Add sausage to the onion and break apart into small pieces. Cook until lightly browned, stirring occasionally.

  5. Toss in spinach and wilt for ~1 min then turn off heat. Let sausage mixture cool. 

  6. In large bowl, whisk the eggs, then add S&P, tomatoes, basil (save a few pinches of fresh basil to garnish at the end) and cooled sausage-veg mix. 

  7. Ladle or spoon the egg batter evenly among the muffin cups (yes, it can be a drippy mess, that's ok. To avoid the drips, you could ladle egg batter into a pitcher or glass measuring cup and pour batter into each muffin tin). Fill each tin ~3/4 full. 

  8. Bake for approximately 20-25 minutes until the muffins have puffed up and are starting to turn golden-brown. 

Eat hot for breakfast or take as travel snack on-the-go.