The Best Sausage Egg Bites for Hectic Mornings

Let’s be honest: weekday mornings can be pure chaos. Between hitting snooze one too many times, finding matching socks, and getting everyone out the door, a nourishing breakfast often feels like an impossible dream. For years, my solution was a sad grab-and-go bar or, even worse, just a frantic cup of coffee. I knew I needed a better way to start my day, a real solution to the morning rush.

That’s when I perfected these incredible Sausage Egg Bites. They were a complete game-changer. By spending just a little time on a Sunday afternoon, I unlocked a whole week of stress-free, delicious mornings. This isn’t just a recipe; it’s my secret weapon for reclaiming my mornings, and I’m so excited to share it with you.

Why You’ll Fall in Love with These Sausage Egg Bites

Perfect for Meal Prep: These are the ultimate make-ahead breakfast. One batch gives you a delicious, ready-to-eat meal for days.
Packed with Protein: With savory sausage and seven large eggs, this is a high protein breakfast recipe that will keep you full and energized until lunch.
Incredibly Flavorful: We’re not just mixing and baking. Sautéing the sausage and veggies first creates a deep, savory flavor that makes these bites truly irresistible.

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The Ingredients You’ll Need

This recipe uses simple ingredients to create something truly special. Here’s what you’ll need to make these healthy sausage egg cups:

1 teaspoon olive oil
½ teaspoon black pepper, freshly ground
About 10 ounces (285 g) low-sodium chicken or turkey sausage, casing removed
⅓ cup (about 20 g) finely chopped kale, tough stems removed
3 tablespoons roasted red pepper, finely chopped
1 tablespoon fresh chives, minced
7 large eggs
⅔ cup unsweetened plain almond milk
3 tablespoons (about 45 g) crumbled goat cheese
- A Note on the Sausage: The type of sausage you choose makes a big difference! I recommend a high-quality, low-sodium chicken or turkey sausage to keep these bites light yet flavorful.
- A Note on the Goat Cheese: Don’t skip this! The goat cheese melts into little pockets of creamy, tangy goodness that perfectly complements the savory sausage.

The Secrets to Success

These little bites are simple to make, but a couple of non-obvious tricks take them from good to absolutely perfect.

Don’t Skip the Sauté. It’s tempting to just throw all the ingredients into the bowl, but pre-cooking the sausage and wilting the kale is essential. This step not only builds incredible flavor but also removes excess moisture, which is the key to preventing soggy egg bites.
Leave a Little Room. When you pour the egg mixture into the muffin tin, fill each cup about ¾ of the way full, leaving a little space at the top. The eggs will puff up as they bake, and this prevents them from overflowing and making a mess in your oven.

Step-by-Step Instructions

Ready to make the best Sausage Egg Bites of your life? Let’s get started.

Get Ready: First, preheat your oven to 375°F (190°C). Go ahead and line 8 cups of a standard muffin pan with silicone liners or give them a generous spray with non-stick cooking oil.
Cook the Sausage: Warm the olive oil in a non-stick skillet over medium-high heat. Add the sausage and cook for 5–7 minutes, breaking it apart into small crumbles with a spoon until it’s browned and cooked through.
Add the Veggies: Add the chopped kale and roasted red pepper to the skillet with the sausage. Stir everything together for about 2-3 minutes, just until the kale wilts. Take the skillet off the heat.
Whisk the Eggs: In a large bowl (preferably one with a spout!), whisk the eggs until they’re pale and a little frothy. Then, gently stir in the almond milk, black pepper, and chives.
Combine and Fill: Spoon the delicious sausage and veggie mixture evenly into your 8 prepared muffin cups. Carefully pour the egg mixture over the top.
Add Cheese & Bake: Sprinkle that lovely crumbled goat cheese over each cup. Now, carefully transfer the pan to the oven.
Bake to Perfection: Let them bake for 20–25 minutes. You’ll know these breakfast egg muffins are done when the centers are firm and a knife inserted into the middle comes out clean. Let them cool for a few minutes before enjoying!

Expert Tips & Smart Swaps

Perfect for Meal Prep: This recipe is a dream for your weekly meal prep egg bites. Once they’ve cooled completely, store them in an airtight container in the fridge for up to 4 days. To reheat, just pop them in the microwave for 30-45 seconds.
Freezer-Friendly: You can freeze them, too! Wrap each egg bite individually and store them in a freezer bag for up to 3 months. They are a lifesaver on extra-busy days.
Smart Swaps: Feel free to get creative! You can swap the kale for fresh spinach or use crumbled feta cheese instead of goat cheese. For a vegetarian version, replace the sausage with sautéed mushrooms and diced onion.

Warmly, Your Friend in the Kitchen

There is something so satisfying about opening the fridge on a Tuesday morning and seeing these beautiful, protein-packed Sausage Egg Bites waiting for you. It feels like a gift you’ve given your future self.

I truly hope this recipe helps make your mornings a little brighter and a lot more delicious. Give it a try, and let me know how you make it your own!

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Sausage & Veggie Egg Bites

Start your day strong with these protein-packed egg bites. Filled with savory sausage, tender greens, and tangy goat cheese, they’re the perfect grab-and-go breakfast for busy mornings.

Course Breakfast

Cuisine American

Keyword Breakfast egg muffins, meal prep egg bites, Sausage Egg Bites

Prep Time 15

Cook Time 25

Total Time 40

Servings 8

Calories 136kcal

Equipment

Standard 12-cup muffin pan
8 silicone muffin liners
Medium non-stick skillet
Large batter bowl with spout
Whisk
Cutting board and knife

Ingredients

1 teaspoon olive oil
½ teaspoon black pepper freshly ground
About 10 ounces 285 g low-sodium chicken or turkey sausage, casing removed
⅓ cup about 20 g finely chopped kale, tough stems removed
3 tablespoons roasted red pepper finely chopped
1 tablespoon fresh chives minced
7 large eggs
⅔ cup unsweetened plain almond milk
3 tablespoons about 45 g crumbled goat cheese

Instructions

Oven & Pan Prep : Set your oven to preheat to 375°F (190°C). Arrange 8 silicone liners in a standard muffin pan, or grease the cups well with cooking spray.
Sauté the Sausage : Warm the olive oil in a medium non-stick skillet over medium-high heat. Add the sausage and cook for 5–7 minutes, using a spoon to break it into small crumbles until it is browned and fully cooked.
Wilt the Vegetables : Add the chopped kale and roasted red pepper directly to the skillet with the cooked sausage. Stir continuously for 2–3 minutes until the kale becomes tender and bright green. Remove the skillet from the heat to cool slightly.
Create the Egg Base : In a large batter bowl, vigorously whisk the 7 eggs until they are uniform in color and slightly frothy. Gently whisk in the almond milk, black pepper, and minced chives until just incorporated.
Combine & Fill : Using a spoon, distribute the cooked sausage and vegetable mixture evenly among the 8 prepared muffin cups. Carefully pour the egg base over the fillings, leaving approximately a ¼-inch of space at the top of each liner.
Add Cheese & Bake : Sprinkle the crumbled goat cheese evenly over the top of each filled muffin cup. Carefully place the muffin pan onto the center rack of the preheated oven.
Bake to Perfection : Bake for 20–25 minutes. The egg bites are done when the centers are firm to the touch and a knife inserted into the middle of one comes out clean. Allow them to rest in the pan for 5 minutes before serving.

Notes

Storage: Once cooled completely, store the egg bites in an airtight container in the refrigerator for up to 4 days. For longer-term storage, wrap them individually in plastic wrap and place them in a freezer-safe bag for up to 3 months.

Variations: Feel free to swap the kale for an equal amount of fresh spinach. For a different flavor, try using crumbled reduced-sodium feta or shredded Monterey Jack cheese instead of goat cheese.

Tip for Success: To ensure the best texture, pat the roasted red peppers and kale dry with a paper towel before chopping. This simple step helps prevent the egg bites from becoming watery after baking.

Serving Size: 1 egg bite