My turkey sausage and egg white muffins are a low-carb, high-protein breakfast option that’s both delicious and convenient. These muffins are easy to make and perfect for meal prepping, allowing you to have a nutritious grab-and-go breakfast ready whenever you need it. Packed with lean turkey sausage and fluffy egg whites, they offer a satisfying start to your day without the extra carbs. Ideal for busy mornings, these muffins ensure you get a healthy, protein-rich meal to fuel your day.
Ingredients
- 12 egg whites
- 3 oz crumbled turkey sausage
- 42g fresh spinach
- 50 grams onion, diced
- 1.5 servings 2% Mexican shredded cheese
- Oil spray
- Salt & pepper to taste
Directions
Preheat oven to 350 degrees. While oven is preheating, brown turkey sausage crumbles on a pan over medium heat. Once turkey sausage is browned, mix all ingredients in a large bowl except for half a cup of cheese and oil spray. Spray muffin pan and add mixture in, filling each muffin cup about 1/3. Sprinkle egg muffins with remainder of cheese. Bake for 20-25 minutes or until a knife comes out clean in the center of the muffin. Keep these in the fridge for up to 4 days or store in Ziploc bag in freezer and reheat for 2 minutes in microwave. Enjoy!
Nutrition Information
Servings: 12, Serving Size: 1 muffin, Calories: 38 Fat: 1g Carbs: 1g Protein: 6g
Mallory King is the founder of Fit Life Academy, a certified personal trainer, and a sports nutritionist passionate about helping women transform their health, fitness, and confidence. With years of experience in fitness coaching and nutrition guidance, Mallory has helped thousands of women lose weight, build strength, and create sustainable healthy lifestyles.
Through her blog, Mallory shares expert fitness advice, healthy recipes, workout tips, weight-loss strategies, and motivation designed specifically for busy women who want real, lasting results. Her approach focuses on balanced nutrition, effective workouts, and mindset shifts that make healthy living practical and achievable.
Mallory’s mission is to empower women to take control of their health, build strong bodies, and create a fit life they love through simple, sustainable habits that support long-term wellness.
