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Low-Carb Egg Muffins

Flavor-Packed Low-Carb Egg Muffins for Busy Mornings

Delicious Low-Carb Egg Muffins packed with turkey sausage, spinach, and feta for a quick, healthy breakfast option.
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Prep Time 10 minutes
Cook Time 20 minutes
Cooling Time 5 minutes
Total Time 35 minutes
Servings: 12 muffins
Course: Breakfast
Cuisine: American
Calories: 150
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Muffins
  • 8 large Eggs Substitute with egg whites for fewer calories
  • 1 pound Turkey Sausage Can substitute with chicken sausage or crumbled tofu
  • 2 cups Fresh Spinach Sauté frozen spinach until excess moisture is removed
  • 1 cup Feta Cheese Can substitute with goat cheese or shredded cheddar
  • 1 tablespoon Olive Oil Use your favorite cooking oil if desired
  • 1 teaspoon Red Pepper Flakes Skip if you prefer milder muffins
  • 1 small Onion Diced, can substitute with shallots for milder flavor
  • 2 cloves Garlic Minced
Optional Toppings
  • ½ cup Reserved Feta Cheese Sprinkle on top before baking for extra creaminess

Equipment

  • muffin tin
  • Skillet
  • mixing bowl

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 350°F (175°C) and lightly grease a standard muffin tin.
  2. In a skillet, heat olive oil and brown the turkey sausage for 5-7 minutes.
  3. Add diced onion and minced garlic, cooking for 2-3 minutes until translucent.
  4. Stir in chopped spinach and sauté for an additional 2-3 minutes until wilted, then cool.
  5. In a bowl, whisk the eggs with salt, black pepper, and optional red pepper flakes.
  6. Fold the cooled sausage and vegetable mixture into the egg mixture, then add feta cheese.
  7. Spoon the egg mixture into muffin cups, filling each about ¾ full, and sprinkle with reserved feta.
  8. Bake for 18-20 minutes or until set in the center and golden around the edges.
  9. Cool in the tin for 5 minutes before transferring to a wire rack.

Nutrition

Serving: 1muffinCalories: 150kcalCarbohydrates: 2gProtein: 12gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gCholesterol: 150mgSodium: 300mgPotassium: 200mgSugar: 1gVitamin A: 500IUVitamin C: 10mgCalcium: 150mgIron: 1mg

Notes

These muffins freeze well for up to 3 months. Reheat in microwave or oven for best texture.

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