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Sausage and 'Cheese' Egg Muffin Cups

There are few things better than waking up in a rush and realizing you have breakfast already prepared. All you have to do is heat it up! These Sausage and 'Cheese' Egg Muffin Cups are perfect for meal prep. You can wrap them up, pop them in the fridge, then simply heat them up in the microwave when you are ready to eat them. The texture of the eggs is perfect and the flavor is spot on. They are also super easy to make - coming together in 30 minutes or less. They are also naturally gluten free, and I used dairy free shredded cheddar cheese to make it dairy free.

You can also make these extra special by topping them with chopped parsley, hot sauce, or your other favorite breakfast toppings!


  • 12 eggs

  • 1/2 tbsp garlic powder

  • 1/2 tbsp salt

  • 1/2 small sweet onion, chopped

  • 1 cup spinach, roughly chopped

  • 8 oz cooked ground sausage

  • 2/3 cup shredded DF cheddar cheese (I used Violife Vegan Shredded Cheddar)

  • optional: parsley for topping


  1. Preheat the oven to 375 degrees F. Prepare a 12 tin muffin pan by greasing it lightly with oil or GF cooking spray.

  2. Add the eggs, garlic powder, and salt into a large bowl. Whisk until combined.

  3. Add in the chopped sweet onion, chopped spinach, cooked sausage, and DF cheddar cheese. Stir until fully combined.

  4. Poor the mixture evenly into each muffin tin so that all of the egg muffins cook evenly.

  5. Bake in the oven for 18 to 20 minutes, or until the eggs pull away from the side of the muffin tins and are no longer soft in the middle.

  6. Remove from the oven and serve hot. Top with parsley, hot sauce, or other toppings if desired. Save wrapped or in an air-tight container in the fridge for 3 to 4 days. Enjoy!

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