Southwestern Turkey Sausage Egg Cups

Southwestern Turkey Sausage Egg Cups are a protein packed make-ahead breakfast that is perfect for back-to-school.  Eggs are mixed together with turkey sausage, spinach, bell peppers, warm spices and cheese to create a flavorful egg muffin. Top with salsa and cilantro and enjoy! 

SOUTHWESTERN TURKEY SAUSAGE EGG CUPS

Can you guys believe that school starts for my kids next week?

I am in denial that the summer went by so fast.

Whenever the school year starts it usually takes us about a month to adjust to the new routine, especially in the morning. 

These Southwestern Turkey Sausage Egg Cups are one of my go-to breakfast recipes that I meal prep on the weekends and have ready for my kids during the week.

By the way, these also work great as an on-the-go breakfast for those that work, a snack or really any meal!

I am excited to be partnering with the Ohio Poultry Association to bring you these kid-friedly, make-ahead Southwestern Turkey Sausage Egg Cups for back to school.

As an Ohioan I love sharing more about the hard-working, passionate farmers that live in our state.  

There’s a good chance the eggs you ate for breakfast are from an Ohio egg farm! Ohio is one of the top egg farming states in the nation, producing more than 9.5 billion eggs each year.

I keep these Southwestern Turkey Sausage Egg Cups in the fridge in an airtight container and pop one in the microwave for about 1 to 2 minutes to heat it up before eating.

You can add a dollop of salsa and a sprinkle of cilantro and green onions. If you can’t get through all of these egg cups in a week freeze the remaining ones by wrapping each of them in plastic wrap and tossing them in a freezer friendly ziplock.

You can just grab one from the freezer and heat it up the same as you do from the fridge.

There are many things I love about these Southwestern Turkey Sausage Egg Cups.

For one thing they are packed with protein to keep you and your family feeling full and having the energy necessary to get through the day.

They work great at any meal or even as a snack.

You can also modify them to your liking.

Feel free to use whatever veggies you want-I like bell pepper but you could even add zucchini, mushrooms or tomatoes.

If you like extra spices feel free to add your favorites–I think cumin and chili powder work great in these egg muffins. Black beans are also a nice addition to the egg muffins.

In my house on busy school days we like to wake up to eggs!

Eating a protein-rich breakfast keeps kids stay full for hours.

Did you know that one large egg contains 6 grams of high-quality protein? 

Eating a healthy breakfast can result in better memory, improved mood and less absences from school.

Too often, however, kids miss out on important nutrients from their morning meal, such as protein.

Not only do eggs leave kids feeling fuller longer, but one large eggs also contains 13 essential nutrients, plus two compounds associated with cognition: choline and lutein—all for just 70 calories!

One large egg contains 147 milligrams of choline, an important nutrient involved in memory, mood and learning. Eggs also contain lutein, which plays an important role in brain function for infants and toddlers.

Another thing I love about eggs, other than their nutrition value, is that eggs are affordable, convenient and easy to prepare.

At under $0.20 each, eggs are one of the most affordable sources of high-quality protein available.

Scrambled, fried or hard-boiled — there’s usually at least one option for cooking eggs that even the pickiest kids like! Nutrient-dense breakfasts including eggs have been shown to help children focus and perform better in school.

Breakfast is the most important meal of the day but sometimes among the chaos of getting everyone out of bed, dressed and fed it gets overlooked.  A healthy breakfast fuels the brain.

Research shows that kids who eat breakfast have higher test scores, improved attendance and better class participation.

Unlike most cereals and yogurt, eggs only contain one ingredient – “eggs.” They don’t contain sugar or carbs, either. In fact, the protein in eggs is the highest-quality protein found in any food.  I love that!

For those that meal-prep you can prep for the week by making a batch of hard-boiled eggs to pack in lunches and use in recipes such as easy egg salad.

Southwestern Turkey Sausage Egg Cups

Southwestern Turkey Sausage Egg Cups are a protein packed make-ahead breakfast that is perfect for back-to-school.  Eggs are mixed together with turkey sausage, spinach, bell peppers, warm spices and cheese to create a flavorful egg muffin. Top with salsa and cilantro and enjoy! 

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Course: Eggs, Breakfast, Snack, Brunch

Keyword: breakfast, brunch, easy, eggs, healthy, muffin, protein, quick, snack, vegetables

Prep Time: 20 minutes minutes

Total Time: 20 minutes minutes

Servings: 12

12

Author: Julia

Ingredients

• ▢ 2 Tablespoons olive oil
• ▢ 1 pound turkey sausage, cooked
• ▢ 2 teaspoons taco seasoning
• ▢ 1/4 teaspoon cayenne red pepper
• ▢ 2 Tablespoons salsa
• ▢ 1/2 red bell pepper, diced
• ▢ 12 large eggs
• ▢ 1 cup fresh spinach, finely chopped
• ▢ 2 green onions, sliced lengthwise
• ▢ 1 1/2 cup sharp cheddar cheese
• ▢ 1 pinch salt and freshly ground pepper
• ▢ Garnish: salsa, sour cream, cilantro and green onion

Cook ModePrevent your screen from going dark

Instructions

• Preheat the oven to 375 degrees. Grease your muffin tins {enough for 12-18 muffins depending on how big you want them} and set aside.
• In a large skillet heat 2 Tablespoons olive oil over medium high heat. Add the turkey sausage, taco seasoning and cayenne pepper and cook for 3 minutes. Add the bell pepper and onion and continue to cook until turkey sausage is browned, about 5-6 minutes.
• In a large mixing bowl put the turkey sausage mixture, spinach, green onions and 1 cup of the cheese.
• In a different large mixing bowl crack the 12 eggs and whisk them together. Pour the egg mixture into the turkey sausage mixture and season with a dash of salt and pepper. Stir until fully combined.
• Pour the egg mixture evenly into the muffin tins {about 3/4 of the way full or they will spill over} and sprinkle each muffin with a small amount of the 1/2 cup of leftover cheese on each egg muffin.
• Put the egg muffins in the oven and bake for 20-25 minutes or until the egg muffins are set in the middle and begin to turn golden brown.
• Remove from the oven and let cool before removing from the muffin tin.
• Once cooled off remove from the muffin tins and serve with a dollop of sour cream or salsa, cilantro and green onions.
• Refrigerate the egg muffins for up to a week in an airtight container.

Notes

If you want to freeze these wrap them in plastic wrap individually and then put them in a large ziplock bag. Remove from the freezer when you are ready to eat them and heat them in the microwave for two minutes or until warm.