Turkey Sausage Egg Bake Cups
Muffin-tin egg bakes loaded with turkey sausage crumbles, spinach, and cheese. Make 6 on a Sunday, grab 2-3 each weekday morning for a 30-second breakfast. Solves the "nothing sounds okay" decision fatigue of GLP-1 mornings.
380
Calories
32g
Protein
4g
Carbs
24g
Fat
GLP-1 Tip
Batch-cook breakfasts are the single biggest win for GLP-1 mornings — when appetite is low and decision fatigue is high, opening the fridge to pre-made portions means one less thing to negotiate with yourself. 2 cups gives you ~20g protein in 30 seconds of microwave time.
Easy on stomachHigh ProteinLow CarbGluten FreeMeal Prep Friendly
Ingredients
Serves 1 · 8 min prep · 22 min cook
Method
- 1
Preheat oven to 180C fan / 200C conventional / 400F. Lightly grease 6 holes of a muffin tin with 1 tsp olive oil.
~2 min
- 2
Crumble 150g turkey sausage meat (or skinned turkey sausages) into a non-stick pan over medium heat. Cook 5-6 minutes, breaking up, until browned. Drain any fat.
~6 min
- 3
Meanwhile, whisk 6 large eggs with salt, pepper, and a splash (1 tbsp) of milk in a bowl.
~3 min
- 4
Divide the cooked turkey sausage between the 6 muffin holes. Add a small handful (total 40g) baby spinach and 30g grated mature cheddar across them.
~2 min
- 5
Pour the egg mixture over the fillings, filling each hole about 3/4 full.
~2 min
- 6
Bake 15-18 minutes until puffed and set. A knife inserted should come out clean. Cool 5 minutes before removing. Serve 2-3 for breakfast; refrigerate remaining 4 days or freeze 1 month.
Allergens
EggsDairy
Substitutions
Vegetarian: swap turkey sausage for 100g cooked mushroom or courgette. Dairy-free: skip cheese, add 2 tbsp nutritional yeast.
This is not medical advice. Consult your prescribing physician about dietary changes. Nutritional values are estimates and may vary.