MAKES: 12 egg muffins (2 per serving) · PREP TIME: 10 minutes · COOK TIME: 40 minutes

    Egg muffins are my favorite way to meal prep breakfasts for the week. You can literally just grab one out of the fridge, heat, and eat. Because they are individual sized, you don’t even have to worry about cutting a portion out of a casserole dish. They make breakfasts on hectic weekday mornings a breeze.


    • 1 tablespoon avocado oil or olive oil

    • 1 shallot, chopped

    • ½ teaspoon sea salt

    • ½ teaspoon ground black pepper

    • ¼ teaspoon ground nutmeg

    • 1 pound bulk sweet Italian sausage

    • 3 packed cups baby kale

    • 8 large eggs

    • ½ cup unsweetened almond milk


    1. Preheat the oven to 350°F. Put 12 standard-sized silicone muffin cups on a rimmed baking sheet. Alternatively, lightly grease a standard-sized 12-well muffin pan.

    2. Heat the oil in a large skillet over medium heat. When the oil is hot, add the shallot, salt, pepper, and nutmeg and sauté until the shallot is translucent.

    3. Add the sausage to the pan and sauté until it is cooked through, breaking up the meat as it cooks, about 8 minutes.

    4. Add the kale to the pan and cook until wilted, about 3 minutes.

    5. Divide the meat and vegetable mixture among the 12 muffin cups or wells.

    6. In a large mixing bowl, whisk together the eggs and almond milk. Pour the mixture evenly over the meat and vegetables in the muffin cups or wells, filling them about three-quarters of the way full.

    7. Bake for 20 minutes, or until the eggs are set.

    tips: For a nut-free version, simply omit the almond milk. I like to add it because it makes the egg muffins fluffier.

    If you are not avoiding dairy, you can substitute heavy cream for the almond milk for even airier and fluffier egg muffins.



    CALORIES: 392

    FAT: 32.6g

    PROTEIN: 20.4g

    TOTAL CARBS: 3.1g

    FIBER: 1.1g

    NET CARBS: 2g