Description

Fluffy egg bites packed with homemade seasoned turkey sausage, tender potatoes, and roasted red peppers. A savory, protein-rich breakfast that is easy to make and full of natural herb flavors.

Ingredients

Scale

No-Salt Turkey “Sausage” Crumbles

12.3 oz 350 g 99% lean ground turkey
1 tsp olive oil (5 mL)
1 tsp fennel seed (crushed)
¾ tsp smoked paprika
½ tsp garlic powder
½ tsp onion powder
½ tsp dried sage
¼ tsp crushed red pepper (optional)
¼ tsp freshly ground black pepper
1 tsp apple cider vinegar (5 mL)

Veg & Egg Base

¾ cup finely diced cooked potato (unsalted (about 7 oz / 200 g))
⅓ cup kale (finely chopped, stems removed (about ¾ oz / 20 g))
3 Tbsp roasted red bell pepper (finely chopped (about 1.6 oz / 45 g))
2 large eggs
3 large egg whites
2 Tbsp fat-free ricotta (about 1 oz / 28 g)
1 Tbsp fresh chives (minced)
½ tsp lemon zest (optional)
No added salt

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Instructions

Prep & Preheat — Heat oven to 375°F (190°C). Line 8 muffin cups with silicone liners or lightly oil.
Make the No-Salt Sausage — Warm olive oil in a nonstick skillet over medium-high. Add turkey, fennel, paprika, garlic powder, onion powder, sage, black pepper, and crushed red pepper (if using). Cook, breaking into small crumbles, until browned and a thermometer reads 165°F (74°C), 5–7 minutes. Stir in vinegar; remove from heat.
Veg Mix-In — Stir in kale, roasted red pepper, and potato. Toss over residual heat 1–2 minutes to wilt kale. Cool 2 minutes.
Egg Mixture — In a bowl, whisk 2 eggs and 3 egg whites until uniform. Stir in chives and lemon zest (if using).
Fill the Cups — Divide the warm sausage–veg mixture evenly among the 8 cups. Pour egg mixture over each just to moisten and bind.
Ricotta “Speckle” — Dot tops evenly with fat-free ricotta (tiny ¼-tsp dollops).
Bake — Bake 20–25 minutes, until centers are just set with a slight jiggle and a knife near center comes out clean, or the egg portion registers ≥160°F (71°C). Rest 5 minutes before lifting out.

Notes

Notes & Make-Ahead

Potato: Microwave a small, unpeeled potato until just tender, cool, peel, and finely dice (¼-inch). This gives moisture/body without sodium or saturated fat.
Storage: Refrigerate up to 4 days in a covered container. Freeze up to 3 months; reheat from thawed at 325°F (165°C) until warm.
Variations (low-sodium-friendly): Swap kale for equal spinach; add extra herbs (thyme, parsley). Keep no added salt.

These values are approximate and may vary based on ingredients and preparation.

Nutrition

Calories: 108