Meal Prep 101.1 Don't Skip Breakfast!

If you are looking for a way to incorporate a high protein breakfast into your morning without using a protein shake, look no further. These turkey sausage and egg white muffins are the way to go. These can be prepared ahead of time and need a minute in the microwave to reheat throughout the week. This recipe makes 8 muffins. 2 muffins are a serving. Each serving has approximately 27 grams of protein. Add a slice of toast or an apple and you have a whole breakfast!


You will need the following:

  • 1 Box of Jimmy Deans pre cooked turkey sausage patties

  • Liquid egg whites or whole eggs

  • 1 bunch of green onions, chopped

  • Pepper to taste


  1. Preheat the oven to 350 degrees. Spray a muffin tin with a non stick cooking spray.

  2. Tear a sausage patty into pieces and place in the individual muffin cup.

  3. Add green onions and pepper to each muffin cup.

  4. Fill with liquid egg whites and gently stir. You can use 1 whole egg instead of egg whites if you prefer. (For lower fat, use the egg whites)

  5. Bake for about 30 to 35 minutes.

  6. Let cool and remove from the pan.

  7. Store in an airtight container in the fridge.


You can add cheese to these as well. We have made these with peppers, onions and cheese. You may need a muffin tin for larger muffins to add more ingredients and keep the protein up at the same time. The sausage patties take up quite a bit of space.


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