High Protein Spinach Turkey Sausage Egg Bites
Fluffy, savory egg bites packed with protein-dense cottage cheese, lean turkey sausage, and fresh spinach. A warm, delicious make-ahead breakfast that supports steady morning energy.
Prep
10 min
Cook
22 min
Total
32 min
Makes
4 servings
Created together. Shared with you.
Made by Becca + Lila
Becca created this recipe with Lila and shared it with the perimenopause community.
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 HealthComfortably 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
Steadier 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
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
10 min
Cook
22 min
Total
32 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Blender · Large skillet
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 350°F (175°C) and lightly spray a 12-cup silicone muffin p…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Preheat your oven to 350°F (175°C) and…
- 01
Preheat your oven to 350°F (175°C) and…
Preheat your oven to 350°F (175°C) and lightly spray a 12-cup silicone muffin pan with cooking spray or place paper liners inside.
Tap card to mark done - 02
Heat a non-stick skillet over medium heat…
Heat a non-stick skillet over medium heat (around 325°F/160°C). Add the fully cooked turkey sausage slices and cook for 3-4 minutes until warmed through and lightly browned on the edges.
Look for: warmed through and lightly browned on the edges
Tap card to mark done - 03
Add the fresh spinach to the skillet…
Add the fresh spinach to the skillet with the sausage and toss for 1-2 minutes until just wilted. Remove the pan from heat and let cool for 2 minutes.
Look for: just wilted
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Combine the large eggs
In a blender, combine the large eggs, low-fat cottage cheese, sea salt, and black pepper. Blend on high speed for 20-30 seconds until completely smooth and frothy.
Look for: completely smooth and frothy
Tap card to mark done - 05
Divide the sausage and wilted spinach mixture…
Divide the sausage and wilted spinach mixture evenly among the 12 muffin cups.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Pour the blended egg and cottage cheese…
Pour the blended egg and cottage cheese mixture over the fillings in each muffin cup, filling each about three-quarters full.
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Place the muffin pan in the oven…
Place the muffin pan in the oven and bake for 20-22 minutes, until the egg bites are set in the center and slightly golden on top.
Look for: the egg bites are set in the center and slightly golden on top
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Remove from the oven and let cool…
Remove from the oven and let cool in the pan for 5 minutes. Serve warm, or let cool completely before storing in an airtight container in the refrigerator for up to 4 days.
Allow: 5 minutes
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