Muffin-Tin Omelets with Sausage & Gruyère


With a little help from your trusty muffin tin, you can meal-prep a week's worth of protein-rich muffin-tin eggs like these with sausage and Gruyère to stash away in the fridge or freezer for those extra-busy mornings.

Prep Time:
20 mins
Additional Time:
25 mins
Total Time:
45 mins
12 omelets


  • 8 large eggs

  • ½ cup reduced-fat milk

  • ¼ teaspoon salt

  • ¼ teaspoon ground pepper

  • ¾ cup chopped onion

  • ¾ cup crumbled cooked breakfast sausage

  • 6 tablespoons shredded Gruyère cheese

  • ¼ cup chopped fresh flat-leaf parsley


  1. Preheat oven to 325 degrees F.

  2. Whisk eggs, milk, salt and pepper in a large bowl.

  3. Liberally coat a 12-cup muffin pan with cooking spray (or use silicone muffin cups). Divide onion, sausage, cheese and parsley among the muffin cups. Top with the egg mixture. Bake until set and lightly brown, about 20 to 25 minutes. Let stand for 5 minutes before removing from the pan.


To make ahead: Cool completely and refrigerate in an airtight container for up to 3 days or freeze for up to 1 month. To reheat in the microwave, wrap in a paper towel and microwave on High for 30 to 60 seconds.

Nutrition Facts (per serving)

208 Calories
14g Fat
4g Carbs
16g Protein
Nutrition Facts
Servings Per Recipe 6
Serving Size 2 muffins
Calories 208
% Daily Value *
Total Carbohydrate 4g 1%
Dietary Fiber 0g 1%
Total Sugars 2g
Protein 16g 32%
Total Fat 14g 18%
Saturated Fat 5g 23%
Cholesterol 302mg 101%
Vitamin A 675IU 14%
Vitamin C 5mg 5%
Folate 42mcg 10%
Sodium 432mg 19%
Calcium 149mg 11%
Iron 2mg 9%
Magnesium 21mg 5%
Potassium 237mg 5%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Related Articles