Mini Turkey Sausage Egg Cups
Flavorable baked egg muffins packed with lean ground turkey and sweet potato. Kid-friendly, easy to prep ahead, and completely free of gluten, dairy, and soy.
Prep
10 min
Cook
20 min
Total
35 min
Makes
2 servings
Created together. Shared with you.
Made by Tiffany + Lila
Tiffany 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 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
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
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
20 min
Total
35 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
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 9 steps complete
Next: Heat an oven to 375°F (190°C) and…
- 01
Heat an oven to 375°F (190°C) and…
Heat an oven to 375°F (190°C) and light grease a 12-cup muffin tin with olive oil.
Tap card to mark done - 02
Heat olive oil in a skillet over…
Heat olive oil in a skillet over medium heat for 2 minutes.
Allow: 2 minutes
Tap card to mark done - 03
Add lean ground turkey and diced sweet…
Add lean ground turkey and diced sweet potato to the skillet, cooking for 6 to 8 minutes until turkey is browned and sweet potato pieces are fork-tender.
Look for: turkey is browned and sweet potato pieces are fork-tender
Tap card to mark done - 04
Stir in baby spinach until wilted
Stir in baby spinach until wilted, about 1 to 2 minutes, then remove skillet from heat to cool slightly.
Look for: wilted
Tap card to mark done - 05
Whisk large eggs
Whisk large eggs, salt, and black pepper in a large mixing bowl until fully combined and bubbly.
Look for: fully combined and bubbly
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Divide the cooked turkey and sweet potato…
Divide the cooked turkey and sweet potato mixture evenly among 8 muffin cups.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Pour the egg mixture over the turkey…
Pour the egg mixture over the turkey filling in each cup, filling them about three-quarters full.
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Bake for 18 to 20 minutes until…
Bake for 18 to 20 minutes until the eggs are set in the center and lightly golden on top.
Look for: the eggs are set in the center and lightly golden on top
Tap card to mark done - 09
Cool in the pan for 5 minutes…
Cool in the pan for 5 minutes before removing to serve immediately, or cool completely and store in an airtight container in the refrigerator for up to 4 days.
Allow: 5 minutes
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