High Protein Egg, Sausage & Veggie Cups (Gluten Free!)

by | Jun 13, 2024

how to make egg bites

High Protein Egg, Sausage & Veggie Cups (Gluten Free!)

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This is so versatile because it can be breakfast, lunch or supper. You can freeze the unbaked mixture for later, or bake the cups and heat them up one at a time whenever you need them. Lots of great flavor and gets your veggies in the meal as well. This is also gluten free!

  • Author: Amy Ringger
  • Prep Time: 30
  • Cook Time: 19
  • Total Time: 49 minutes
  • Yield: 16-20 servings 1x
  • Category: breakfast / meal prep
  • Method: baking


  • 1 lb. ground turkey or other ground meat
  • 23 tsp. Buffy’s Garlic Seasoning
  • 1/2 tsp. Aleppo Chili (optional)
  • 5 cups of eggs (or 2 dozen eggs)
  • 8 ounce block of cheese of choice
  • 2 very large handfuls of fresh spinach or equivalent of frozen spinach or fresh broccoli or asparagus
  • 2 tsp. salt
  • Optional: Shredded cheese of choice for topping muffins before baking



  1. Preheat oven to 350 degrees
  2. Fry ground meat until cooked thoroughly, add 1 tsp. salt, Aleppo chili and Buffy’s Garlic Seasoning
  3. Optional step: Add 1 cup of water to the meat and cook until the water evaporates. This optional step helps the seasonings mix better into the meat.
  4. Cut the block of cheese into 1-inch chunks.
  5. Pour the eggs in the blender. Add the cheese chunks. Pulse a few times to break up the cheese into smaller pieces.
  6. Add 2 very large handfuls of fresh spinach or other vegetable of choice.
  7. Pulse a few times until the vegetables are in pieces of 1/4 inch or less, add 1 more tsp. of salt
  8. Pour into greased or non-stick muffin cups, 3/4 full and (optional) top with shredded cheese
  9. Bake 19 min or until the center is puffed


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