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.
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
- Calories: 136
- Total Fat: 9.7 g
- Saturated Fat: 3.2 g
- Trans Fat: 0 g
- Cholesterol: 164 mg
- Sodium: 242 mg
- Total Carbohydrate: 1 g
- Dietary Fiber: <1 g
- Total Sugars: <1 g
- Protein: 11 g
- Vitamin D: 0.9 mcg
- Calcium: 48 mg
- Iron: 1.1 mg
- Potassium: 160 mg