Savory Egg Muffins with Sausage & Spinach

Breakfast

Oct 10

Protein-packed comfort for busy mornings

Let’s be honest — some mornings feel like a sprint. These Savory Egg Muffins are your secret weapon for when life gets chaotic, but you still want to nourish your body like the grounded goddess you are.

They’re portable, high-protein, and taste like a cozy Sunday breakfast… even if you’re eating them in the car, post-yoga, or between meetings. Think comfort meets convenience, with all the flavor and none of the guilt.

💪 Why These Muffins Work Magic

🥚 Pasture-Raised Eggs
Your morning ritual in a shell — rich in protein, choline, and all the good fats that keep your brain sharp and energy steady.

🌭 Chicken Sausage
Adds that satisfying, savory kick without the heaviness. Protein that actually tastes indulgent.

🌿 Spinach + Onion
Because we love a little green magic. Adds minerals, fiber, and that fresh pop that keeps this meal from feeling “too breakfasty.”

🧀 Cheese (Optional, but Let’s Be Real)
A little melt never hurt. Adds creaminess and flavor depth. Skip it or swap it, but if you include it — it’s the cozy moment of the bite.

🍴 The Recipe

Serves: 4 (makes 8–10 muffins)
Prep Time: 10 min | Cook Time: 25 min
Protein: ~21g per serving (2 muffins) | Calories: ~265

Ingredients

6 pasture-raised eggs
4 oz chicken sausage, diced
1 cup baby spinach, chopped
¼ cup onion, finely diced
¼ cup shredded cheddar or goat cheese (optional)
1 tsp olive oil or ghee
Sea salt + black pepper

Directions

Preheat oven to 375°F (190°C).
Sauté sausage and onion in olive oil until golden. Add spinach and cook for 1 minute, just until wilted.
Whisk eggs, season with salt + pepper, and stir in cheese if using.
Grease a muffin tin and spoon sausage mixture evenly into each cup. Pour in egg mixture to fill.
Bake 20–25 minutes, until puffed, golden, and set in the center.

🔥 Macros (2 muffins)

Calories: 265
Protein: 21g
Fat: 18g
Carbs: 3g

🌿 Tips & Swaps

✨ Make It Dairy-Free: Use nutritional yeast instead of cheese for a subtle, nutty flavor.
✨ Amp the Veggies: Add bell peppers, zucchini, or mushrooms to the sauté.
✨ Batch Cook Magic: Store in the fridge for 4 days or freeze for up to 2 months. Reheat and you’re golden.
✨ On-the-Go Ritual: Pair with a mug of nettle tea or bone broth for a grounding, energizing morning combo.

💬 Sacred Herb Studio Ritual

Before that first bite, pause. Take a breath.
Let the warmth remind you that nourishment doesn’t have to be complicated — it can be quick, intentional, and deeply satisfying.

Because this is what your mornings deserve: real food, real strength, real peace.

Tag your muffin magic with #SacredHerbEats and show us how you’re turning “busy” into balanced.

Yield: 4

Author: Laura Paquin