Spinach Turkey Sausage Egg Cups


Bl Frittatas Quick, bite sized & protein filled...I don't think there's an easier breakfast recipe. Breakfast frittatas are perfect for anyone on the go and not into making their first meal of the day, or even post workout meal.

I am a big lover of egg sandwiches, anyway, any day I LOVE THEM! but recently I have been eating a few too many...Egg sandwich overload. If you guys follow along on Instastories you have seen my obsession with them daily! and two weeks ago I finally realized I needed a new quick breakfast recipe. I decided to switch it up to breakfast frittatas, and here we are a new obsession that needs to be on the blog for all of you to enjoy.

breakfast frittatas

These little protein & veggie packed bites are the perfect first meal of the day. Filled with protein from the egg & turkey sausage, add in some dairy from the cheese and a shit ton of vegetables ( I used spinach, onion, tomato,& avocado) you can add any fav. veggies! I eat 3 per morning with a half of grapefruit and half a wholewheat english muffin with a bit of natural PB. Perfectly balanced with proteins, veggies, dairy, fruits, good fats, and whole grains! Oh and a huge glass of water!

I hope these make for quick delightful mornings and start your day of right!

Blissfully Lively Breakfast Frittatas

Turkey Spinach Frittatas


  • 10 whole eggs
  • 1/2 yellow onion, chopped
  • 1 tbsp. olive oil
  • 1 package of organic turkey sausage
  • 1 whole tomato, diced
  • 3 cups spinach
  • 1 whole avocado, diced
  • 1/4  cup shredded cheddar
  • Salt & pepper to taste


  1. Chop onion and add to a pan on medium high heat with olive oil.
  2. Cook onion until browned. Add in Spinach slowly, one cup at a time. Cook for another minute or so until spinach is all combined. Set aside.
  3. Add sausage to separate pan on Medium High heat, cook until browned on outside and fully cooked through in center.
  4. Pull off of stove and cut up into bite sized pieces.
  5. Preheat oven to 350 degrees.
  6. In medium sized bowl add eggs, and mix until combined.
  7. Chop tomato & avocado (veggies of choice) & add in to egg mixture.
  8. Add in chopped sausage and spinach mixture, stir to combine.
  9. Grease muffin tins with coconut oil.
  10. Divide mixture into 2 muffin tin pans evenly {tip: mixture comes out super fast so be really slow as you begin pouring it}.
  11. Cook on 350 degree for 20 minutes.
  12. ENJOY! {can be stored in tupperware up to 5-7 days after cooking, also delicious reheated!}




If you guys are in the reading mood and want to learn a little more about the BL Journey/ me take a peek at my interview with Lasell's college blog Polished.