⏱ 63 min totalTurkey Sausage Egg Muffins
Per 1 serving · 164 g · 18 ingredients
of a 2,000 cal day
- Protein18g34% of calories
- Carbs6.9g14% of calories
- Fat12g52% of calories
- ✓ Protein-dense
At a glance
One serving of Turkey Sausage Egg Muffins (164 g) has 202 calories, with 18 g of protein, 6.9 g of carbohydrates and 12 g of fat. Most of its energy comes from fat (52% of calories). It is high in protein (35% DV), Vitamin C (34% DV) and Vitamin K (40% DV). Keep an eye on sodium and cholesterol, which provide 23% and 91% of the daily value.
High in
20%+ of the daily value
- Protein35%
- Vitamin C34%
- Vitamin K40%
- Riboflavin (B2)33%
- Vitamin B631%
- Vitamin B1240%
Good source of
10–19% of the daily value
- Vitamin A14%
- Vitamin D10%
- Thiamine10%
- Niacin19%
- Folate (B9)15%
- Zinc19%
Watch
20%+ of the daily value
- Sodium23%
- Cholesterol91%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tsp Olive oil
⅛ cup, chopped Onion
⅓ cloves, minced Garlic
1 ⅓ oz Ground turkey
³⁄₁₆ tsp, ground Oregano
³⁄₁₆ tsp, whole Fennel seed
³⁄₁₆ tsp, ground Basil
¹⁄₁₆ tsp Black pepper
³⁄₁₆ tsp Parsley- 🥄¹⁄₁₆ tsp Salt
⅓ cup chopped Broccoli
⅔ tbsp Sun-dried tomatoes- ³⁄₁₆ tsp, ground Basil
- ¹⁄₁₆ tsp, ground Oregano
¹⁄₁₆ tsp Onion powder- 🥄¹⁄₁₆ tsp Salt
1 ⅓ large Egg
½ tsp chopped Chives
Directions
- 1
Preheat the oven to 350°F. Lightly grease a muffin pan.
- 2
Warm olive oil in a medium skillet over medium heat. Add the chopped onion and minced garlic. Cook, stirring occasionally, until the onion is softened and lightly browned, about 5 minutes. Transfer to a bowl to cool slightly.
- 3
In the same skillet over medium heat, add the ground turkey. Season with oregano, fennel seed, basil, black pepper, parsley, and half of the salt. Cook, breaking the turkey into small crumbles, until fully cooked and lightly browned, 6–8 minutes. Let cool briefly.
- 4
In a large bowl, combine the chopped broccoli, cooked turkey, sun-dried tomatoes, the remaining basil and oregano, onion powder, and the remaining salt.
- 5
Whisk the eggs in a separate bowl, then pour over the broccoli mixture and stir until evenly coated. Divide the mixture among the muffin cups and sprinkle with chives.
- 6
Bake until set and a toothpick inserted in the center comes out clean, about 30 minutes. Cool a few minutes before removing from the pan and serving.
Vitamins & minerals
Amounts for 1 serving (164 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 127 μg | 14% |
| Vitamin C | 30 mg | 34% |
| Vitamin D | 1 μg | 10% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 49 μg | 40% |
| Thiamine | 0.1 mg | 10% |
| Riboflavin (B2) | 0.4 mg | 33% |
| Niacin | 3 mg | 19% |
| Vitamin B6 | 0.4 mg | 31% |
| Folate (B9) | 62 μg | 15% |
| Vitamin B12 | 1 μg | 40% |
| Pantothenic acid | 2 mg | 33% |
| Choline | 225 mg | 41% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 91 mg | 9% |
| Iron | 3 mg | 34% |
| Potassium | 418 mg | 9% |
| Magnesium | 36 mg | 9% |
| Phosphorus | 248 mg | 35% |
| Zinc | 2 mg | 19% |
| Copper | 0.1 mg | 15% |
| Manganese | 0.3 mg | 11% |
| Selenium | 30 μg | 55% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 8 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 151 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0.5 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0.1 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,035 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.5 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 114 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 202 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 38minWalking (3.5 mph)
- 24minCycling (moderate)
- 17minRunning (6 mph)
- 28minSwimming laps
Common questions
How many calories are in Turkey Sausage Egg Muffins?
One serving of Turkey Sausage Egg Muffins (1 serving) has 202 calories, which works out to 123 calories per 100 g. That is about 10% of a 2,000-calorie day.
Are Turkey Sausage Egg Muffins high in protein?
Yes. It has 18 g of protein per serving, and 34% of its calories come from protein (8.7 g of protein per 100 calories).
Are Turkey Sausage Egg Muffins keto-friendly?
It is hard to fit into a strict keto diet. One serving has 5 g of net carbs and 14% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Turkey Sausage Egg Muffins?
522 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Turkey Sausage Egg Muffins?
2.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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