My daughter and son-in-law are in the process of a big move, and this past weekend was a major push. So my husband and I took their three children home with us for the weekend. We decided, that keeping them until Monday morning would be the best option, but then there was the fact that we live an hour away from the kids’ schools. What could I feed the children for breakfast that would be delicious, nutritious, be filling enough to keep them full until lunch, but also quick? I decided to go with these delicious gluten-free Sausage Spinach egg muffins. I actually make these whenever I have to travel and don’t know whether the hotel I’m staying at has gluten-free options for breakfast.

Not really a muffin because they have no flour in them at all, but they are baked in muffin tins and when the kids saw them that’s what they called them. They are super simple to make, taste delicious and are hearty enough to stick with you til lunch.

Make ahead of time for a great grab and go nutritious breakfast. Just reheat in the microwave for a few seconds.

Gluten-Free Sausage Spinach Egg Muffins

Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Course Breakfast
Servings 12 Muffins


  • 1/4 pound gluten-free breakfast sausage loose, not in links
  • 1 cup Fresh Spinach chopped can substitute well thawed frozen chopped spinach
  • 5 Mushrooms finely chopped
  • 1/4 cup Onion finely diced, (more or less to taste)
  • 1/8 to 1/4 teaspoon ground black pepper to taste
  • 1 dozen extra large eggs
  • 1 tablespoon Whole Milk can substitute Almond Milk or any other nut milk
  • 1 1/4 cups Shredded Cheddar Cheese divided
  • 1/2 teaspoon salt optional, depending on how salty your sausage is
  • 1/4 teaspoon black pepper more or less to taste
  • 1/8 teaspoon granulated onion powder more or less to taste
  • 1/8 teaspoon granulated garlic powder more or less to taste


  • Preheat oven to 350 degrees F (175 degrees C). Spray a 12 cup muffin tin or 2 - 6 cup muffin tins with cooking spray.
  • Cook and crumble sausage in a skillet over medium high heat until cooked through and no longer pink. Add in the spinach, chopped mushrooms, onion and pepper to taste, to the sausage and stir to combine. Continue to cook and stir the vegetables until they are softened, about 8 minutes.
  • Transfer vegetable sausage mixture to a bowl and place in the freezer to chill, about 5 minutes.
  • Meanwhile, whisk eggs and milk together. Stir in 1 cup of the shredded cheddar cheese, salt, black pepper, granulated onion powder, and granulated garlic powder.
  • Add the cooled sausage and vegetable mixture to the egg mixture and stir gently to combine.
  • Scoop 1/4 cup egg mixture into each muffin cup and top with remaining cheddar cheese.
  • Bake at 350 until the egg muffins are set, about 20 minutes.
  • Cool on a cooling rack for about 5 minutes.


Left over muffins can be kept refrigerated for up to 5 days or frozen in a ziplock bag for up to 1 month.
You can substitute bacon for the sausage, and chopped broccoli for the spinach, add bell peppers, or even chili peppers if you like the heat. The combinations are unlimited.