Turkey Sausage and Sweet Potato Egg Muffins
A savory, protein-packed breakfast muffin featuring ground turkey sausage, sweet potatoes, and fresh spinach. Perfect for batch-cooking to start your morning with sustained energy.
Prep
15 min
Cook
25 min
Total
40 min
Makes
4 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
25 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Whisk · Mixing bowl · Knife and cutting board
Time saver
These are perfect for batch-prepping. Store fully cooled muffins in an airtight container in the fridge for up to 4 days.
Do these three things first
- 1Preheat your oven to 375°F.
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 7 steps complete
Next: Preheat your oven to 375°F
- 01
Preheat your oven to 375°F
Preheat your oven to 375°F. Generously grease a standard 12-cup muffin tin with olive oil or cooking spray.
Tap card to mark done - 02
Peel and dice the sweet potatoes into…
Peel and dice the sweet potatoes into small, 1/2-inch cubes. Heat a drizzle of olive oil in a large skillet over medium heat, add the sweet potatoes, and sauté for 5 to 7 minutes until they begin to soften.
Look for: they begin to soften
Tap card to mark done - 03
Add the ground turkey sausage to the…
Add the ground turkey sausage to the skillet. Break the meat apart with a spatula and cook until nicely browned.
Look for: nicely browned
Tap card to mark done - 04
Stir in the fresh spinach
Stir in the fresh spinach, a pinch of salt, black pepper, and a dash of garlic powder. Cook for another 1 to 2 minutes until the spinach is completely wilted, then remove the pan from the heat.
Look for: the spinach is completely wilted, then remove the pan from the heat
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Whisk the eggs together with a pinch…
In a large mixing bowl, whisk the eggs together with a pinch of salt and pepper.
Tap card to mark done - 06
Divide the turkey
Divide the turkey, sweet potato, and spinach mixture evenly among the 12 muffin cups. Pour the whisked eggs over the filling in each cup, filling them almost to the top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Bake for 20 to 25 minutes
Bake for 20 to 25 minutes, or until the eggs are completely set in the center and slightly golden on top. Let them cool in the tin for a few minutes before removing.
Look for: the eggs are completely set in the center and slightly golden on top
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