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Sausage & Veggie Egg Bites (Low-Sodium, No Added Sugar)

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.

  • Total Time40 minutes
  • Yield8 egg bites 1x

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

Instructions

  1. Prep & Preheat — Heat oven to 375°F (190°C). Line 8 muffin cups with silicone liners or lightly oil.
  2. 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.
  3. Veg Mix-In — Stir in kale, roasted red pepper, and potato. Toss over residual heat 1–2 minutes to wilt kale. Cool 2 minutes.
  4. Egg Mixture — In a bowl, whisk 2 eggs and 3 egg whites until uniform. Stir in chives and lemon zest (if using).
  5. Fill the Cups — Divide the warm sausage–veg mixture evenly among the 8 cups. Pour egg mixture over each just to moisten and bind.
  6. Ricotta “Speckle” — Dot tops evenly with fat-free ricotta (tiny ¼-tsp dollops).
  7. 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.

Nutrition Facts (per serving, 1 egg bite): Calories: 108 kcal | Total Fat: 2.5 g (Saturated Fat: 0.61 g, Trans Fat: 0 g) | Total Carbs: 6.0 g (Fiber: 0.6 g, Sugars: 0.9 g, Added Sugars: 0 g) | Protein: 13.6 g | Sodium: 76 mg | Cholesterol: 78 mg | Potassium: 265 mg

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

  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Category: Breakfast
  • Cuisine: American

Nutrition

  • Calories: 108

Find it online: https://foodtrackergirl.com/2025/08/14/the-best-sausage-egg-bites-for-hectic-mornings/