100 Calorie Egg Muffins

I am officially back from vacation and back on the healthy bandwagon. Dylan and I just spent a long weekend in Charleston for my 33rd birthday, and it was nice because 1) 33 is a pointless age, and 2) the weather was in the high 50s/low 60s in Charleston while it was something like two (2!) degrees at home, with that “feels like -18” nonsense. Noooooo thank you. It was a wonderful romantic getaway and we definitely ate and drank our way through our mini-vacaton, and because of that we were ready to get back home and settle into a routine of healthiness. I thankfully avoided that whole ‘January 1st’ resolution buzz; I am a big fan of jumping on the healthy bandwagon, regardless of what day of the year it is. And I totally understand that January 1 is a logical time to press refresh on goals; I want everyone to succeed, I just want to make sure that my usual elliptical at the gym is still open when I get there is all. But because of my January 9 birthday I tend not to get on any bandwagon on the first of the year because let’s be honest – I’m not eating salmon and baby carrots and pretending that there isn’t a BIG glass of wine (or four) in my near future.

But alas it’s now time for me to get my act together. Vacation was fun, but the rest of January and almost all of February bring with them ample time to develop healthy habits. In fact we’ve just agreed to go to the Bahama’s with some friends in early June, so in addition to wanting to just be healthier from the inside out, we have to wear swimsuits. In public. Sigh.

One of my goals for 2016 is all about breakfast. I am a terrible breakfast eater; in fact I’ve either been an all or nothing girl – give me eggs and biscuits and gravy or give me nothing! But despite my bad breakfast habits the fact remains that it is the most important meal you can eat; helping your metabolism big time and fueling you for a day of good decisions (AKA so you’re not starving at lunch and making bad choices).

In an effort to save money and calories, I decided to create my own 100 calorie breakfast egg muffins. No doubt if you’ve been on Pinterest or follow any sort of food/cooking page you’ve seen these wonders. They’re incredibly versatile and you can load them up with whatever you want. I’m a carnivore so for me it was important to have some meat, and turkey sausage was a perfect way to get that breakfast sausage flavor while saving big time on calories. That allowed me to load up on three different veggies, and even throw in a little cheese. All staying under 100 calories for each muffin!

You could certainly use diced ham or turkey bacon in this recipe and stay under or around the 100 calorie range, just be sure to check the nutrition if you use different ingredients and factor them in if you’re tracking calories (or fat, or carbs, or protein).

I look forward to sharing so many new and healthy recipes with you over the next coming months. Cheers to you and your healthy habits, whatever they may be – you can do it!

COMMENT BELOW – Have you ever made egg muffins? What is your favorite meat/veggie or all-veggie combination? 



Serves 1

100 Calorie Egg Muffins

15 minPrep Time

30 minCook Time

45 minTotal Time

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  • 12 organic eggs
  • 1 lb. ground turkey sausage
  • 1 medium red onion, diced
  • 1 c. shredded cheddar cheese
  • 1 c. baby spinach, chopped
  • 1 large tomato, diced
  • Salt and pepper, to taste
  • Coconut oil spray (or any type of cooking spray)


  1. Preheat oven to 350 degrees.
  2. Spray a muffin tin with your preferred cooking spray.
  3. In a bowl whisk the 12 eggs, season with salt and pepper, and add the shredded cheese.
  4. Cook the ground turkey sausage and add it to a second bowl, along with your veggies.
  5. Fill each muffin tin with your meat/veggie mixture.
  6. Carefully pour your egg and cheese mixture into each muffin tin; I filled each on then went back and topped each one off with more egg mixture after the initial pour had settled in with the meat and veggies.
  7. Bake for 30 minutes, place a knife or toothpick in one of the eggs and if it comes out clean than they're done. If the knife or toothpick doesn't come out clean cook for another 5 minutes and re-check.
Recipe Type: Breakfast - Eggs


Storage note: I portion these out in a Ziploc bag and store them in the fridge so they're easy to grab-and-go in the morning. Warm them in the microwave for 1 minute and enjoy!



  • Low-carb/Atkins
  • Low-calorie
  • Vegetarian – Simply remove the ground turkey sausage (and add in more veggies!) for a delicious vegetarian option!


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