High-Protein Turkey Sausage Egg Cups
Protein-packed egg cups with crumbled turkey sausage and cheese. Low-carb and quick to reheat — ideal grab-and-go breakfast.
PROTEIN 22g
CALORIES 210
P:E RATIO 1.6
TIME 30m
YIELD 6
P:E 1.6
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
8 large eggs 22G PROTEIN
1/2 lb ground turkey sausage, browned 22G PROTEIN
1/2 cup shredded cheddar cheese DAIRY
1/4 cup diced bell pepper FLAVOR
2 green onions, sliced FLAVOR
1/4 tsp salt FLAVOR
1/4 tsp pepper FLAVOR
Cooking spray FLAVOR
MEAL PREP LOGISTICS
- Storage: Refrigerate for up to 5 days. Freeze for up to 2 months.
- Batching: Silicone muffin pans make removal much easier.
- Reheat: Microwave 30-45 seconds until warm.
EXECUTION STEPS
01
THE MACRO PREP
Preheat oven to 375°F. Spray a 12-cup muffin tin with cooking spray.
02
THE ASSEMBLY
Divide browned sausage, bell pepper, and cheese among the cups.
03
VEGGIE STEAM-SAUTÉ
Whisk eggs with salt, pepper, and green onions. Pour over fillings.
04
HIGH HEAT SEAR
Bake 18-20 minutes until eggs are set and tops are lightly golden.
05
STEP 5
Cool 5 minutes, run a knife around edges, and pop out.
PRIMARY CATEGORY
EXPLORE MORE Oven ProteinRELATED INGREDIENTS
FULL EXECUTION PLANS
5-DAY HIGH PROTEIN MUSCLE GAIN PLAN ›GROCERY LIST
servings
- 8 large eggs
- 1/2 lb ground turkey sausage, browned
- 1/2 cup shredded cheddar cheese
- 1/4 cup diced bell pepper
- 2 green onions, sliced
- 1/4 tsp salt
- 1/4 tsp pepper
- Cooking spray