Preheat and prep: Heat your oven to 350°F (175°C). Grease a 12-cup muffin tin well with avocado oil spray or butter. For extra insurance, you can use silicone liners.

Cook the sausage: In a skillet over medium heat, break up the sausage and cook until browned and no longer pink, about 6–8 minutes. Drain excess fat if very greasy. Let it cool slightly.

Sauté the veg (optional but recommended): In the same pan, add the onion and bell pepper. Cook 3–4 minutes until softened. Stir in spinach just until wilted, about 30–60 seconds. Remove from heat.

Whisk the egg base: In a large bowl, whisk eggs, heavy cream, garlic powder, smoked paprika, salt, and pepper until smooth and slightly frothy.

Add the mix-ins: Fold in the cooked sausage, sautéed veggies, shredded cheese, and parsley. Taste a small bit of sausage mixture to gauge saltiness and adjust the egg mixture if needed.

Fill the tin: Divide the mixture evenly among the 12 cups. Give each cup a gentle stir with a spoon so the sausage and cheese don’t settle at the bottom.

Bake: Place the tin on the middle rack and bake for 18–22 minutes, until the muffins are set in the center and lightly golden on top. They may puff up, then settle as they cool.

Cool and release: Let the muffins rest in the pan for 5 minutes, then run a thin knife around the edges and lift them out. Cooling helps them firm up and prevents sticking.

Serve or store: Enjoy warm, or cool completely for meal prep. A sprinkle of fresh herbs or a dollop of sour cream is a nice finishing touch.