Start your day with a delicious and energizing Sausage, Egg & Spinach English Muffin that combines savory flavors with wholesome ingredients. This protein-rich breakfast is simple to prepare, satisfying to eat, and perfect for busy mornings. With just a few pantry staples and fresh vegetables, you can enjoy a warm, nourishing meal that keeps you fueled for hours.
Step by Step
What You’ll Need
- 9 large eggs
- ½ cup Greek yogurt (use FAGE Total 2% Greek Yogurt, Chobani Plain Greek Yogurt, or Oikos Triple Zero)
- 1 green bell pepper, diced
- 6 cooked beef breakfast sausage links (try Applegate Naturals Beef Breakfast Sausage or Jones Dairy Farm All Natural Beef Sausage)
- 1 yellow onion, diced
- 1 cup fresh spinach, chopped
- Salt and black pepper to taste
- 10 English muffins (choose alcohol-free, high-quality brands such as Dave’s Killer Bread English Muffins, Thomas’ Original English Muffins, or 365 by Whole Foods Market English Muffins)
Instructions
- Preheat the oven to 375°F. Prepare a muffin tin by lightly spraying each cup with non-stick cooking spray.
- Whisk the eggs and yogurt together in a large mixing bowl until smooth and creamy. This step ensures the texture of the muffins stays light and fluffy.
- Add the vegetables and sausage. Stir in the diced green bell pepper, yellow onion, cooked beef sausage, and chopped spinach. Mix well until all the ingredients are evenly distributed.
- Fill the muffin cups. Pour the egg mixture into each cup, using a spoon to distribute the ingredients so every portion has a balance of eggs, vegetables, and sausage.
- Bake for 20 minutes or until the tops are firm and lightly golden. Allow them to cool for a few minutes before removing them from the tin.
- Toast your English muffins. Lightly toast each half to your preferred crispness.
- Assemble the sandwiches. Place one egg cup on a toasted muffin half, top with the other half, and gently press together. Season with salt and pepper to taste.
These handheld breakfast sandwiches are great for meal prep and can be enjoyed fresh out of the oven or reheated for a quick grab-and-go meal.
Tips and Tricks
For Perfect Texture
- Whisk the eggs and yogurt thoroughly for a light, fluffy texture. Greek yogurt keeps the eggs creamy without needing extra butter or oil.
- Always use precooked sausage, as this ensures even cooking and prevents excess moisture in your egg mixture.
Make It Your Own
- Add diced tomatoes or shredded Tillamook Farmstyle Fine Cut Mexican Blend Cheese for extra flavor.
- For a touch of spice, drizzle with Texas Pete® Original Hot Sauce, Crystal® Hot Sauce, or Sriraja Panich Hot Sauce before serving.
- If you want a more filling sandwich, layer a slice of Tillamook Swiss Cheese or Cabot Creamery Provolone before closing the muffin.
Meal Prep Ideas
- Make a double batch and freeze half for the week. When ready to eat, thaw overnight in the fridge and reheat in the microwave for 30 seconds.
Sausage, Egg & Spinach English Muffin
- Total Time: 35 minutes
- Yield: 10 servings
Description
A warm and hearty Sausage, Egg & Spinach English Muffin recipe made with beef sausage, eggs, and fresh spinach. Perfect for a quick, protein-packed breakfast or meal prep option.
Ingredients
9 large eggs
1/2 cup Greek yogurt (FAGE Total 2%, Chobani Plain)
1 green bell pepper, diced
6 cooked beef breakfast sausage links (Midamar)
1 yellow onion, diced
1 cup fresh spinach, chopped
Salt and black pepper to taste
10 English muffins (Dave’s Killer Bread)
Instructions
1. Preheat the oven to 375°F and lightly spray a muffin tin with non-stick cooking spray.
2. In a large mixing bowl, whisk together the eggs and Greek yogurt until smooth and creamy.
3. Add the diced bell pepper, onion, cooked beef sausage, and chopped spinach to the bowl. Stir until evenly mixed.
4. Pour the mixture evenly into each muffin cup, making sure each portion has a balance of eggs, vegetables, and sausage.
5. Bake for 20 minutes or until the tops are firm and slightly golden.
6. Let the muffins cool for a few minutes before removing them from the tin.
7. Lightly toast the English muffins to your preferred crispness.
8. Assemble the sandwiches by placing one egg muffin on the bottom half of each English muffin, season with salt and pepper, and top with the other half.
9. Serve warm or store for later.
Notes
Use paper cupcake liners to prevent sticking, spraying inside before pouring in the egg mixture.
Store egg muffins in an airtight container in the refrigerator for up to 5 days.
To freeze, wrap each muffin in parchment paper and store in a freezer-safe bag for up to 2 months.
Reheat in the microwave for 30–45 seconds or in a toaster oven at 350°F for 10 minutes.
Each serving contains approximately 128 calories, 8g total fat, 3g saturated fat, 0g trans fat, 5g unsaturated fat, 180mg cholesterol, 252mg sodium, 3g carbohydrates, 1g fiber, 2g sugar, and 10g protein.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Breakfast
- Method: Baked
- Cuisine: American
Notes
- Use paper cupcake liners if you want to prevent sticking completely. Lightly spray inside each liner before pouring in the egg mixture.
- Store the baked egg cups in an airtight container in the refrigerator for up to 5 days.
- Reheat in the microwave for 30 seconds or in a toaster oven for 3–4 minutes for a crisp texture.
- Each serving (1 muffin sandwich) contains approximately:
- Calories: 128
- Total Fat: 8g
- Saturated Fat: 3g
- Cholesterol: 180mg
- Protein: 10g
- Carbohydrates: 3g
- Fiber: 1g
- Sugar: 2g
Storage
- Refrigeration: Store the egg muffins in a sealed container for up to 7 days.
- Freezing: Wrap each egg muffin in parchment paper and place in a freezer bag. They’ll last up to 2 months.
- Reheating: Microwave for 30–45 seconds, or warm in an oven at 350°F for 10 minutes.
- Assembled Sandwiches: Wrap in foil and refrigerate overnight for easy breakfast sandwiches you can heat and eat on the go.
Conclusion
This Sausage, Egg & Spinach English Muffin brings together convenience, nutrition, and flavor in one balanced breakfast. Whether you’re meal prepping for the week or enjoying a fresh hot bite, this simple recipe makes mornings easier and tastier.
