Sausage & Veggie Egg Bites (DASH-Optimized)
Servings 8 egg bites
Calories 102kcal
Equipment
- Standard 12-cup muffin pan
- 8 silicone muffin liners (or lightly oiled cups)
- Medium nonstick skillet
- Large bowl with spout
- Whisk
- Cutting board & knife
Ingredients
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; see Notes)
- 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; use no-salt or home-roasted)
- 2 large eggs
- 2 Tbsp fat-free ricotta about 1 oz / 28 g
- 1 Tbsp fresh chives minced
- ½ tsp lemon zest optional, for tang
- No added salt
- Added Sugars Policy: No sweetened products used; Added Sugars = 0 g. Sauce/glaze retention assumptions not applicable.
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 cooked through (5–7 minutes). Stir in vinegar; remove from heat.
- Veg Mix-In — Stir in kale, roasted red pepper, and finely diced cooked potato. Toss over the residual heat for 1–2 minutes to wilt kale slightly. Cool 2 minutes.
- Egg Mixture — In a bowl, whisk 2 eggs until uniform. Stir in chives and lemon zest (if using).
- Fill the Cups — Divide the warm sausage-veg mixture evenly among the 8 prepared cups. Pour egg mixture over each, just to moisten and bind (they’ll be quite loaded with filling).
- Ricotta “Speckle” — Dot the tops evenly with fat-free ricotta (tiny ¼-tsp dollops) to mimic the white crumble look.
- Bake — Bake on the center rack 20–25 minutes, until centers are set and edges lightly golden. 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 (DASH-safe): Swap kale for equal spinach; add extra herbs (thyme, parsley). Keep no added salt.
Nutrition Facts (per 1 egg bite; estimated)
- Calories: ~102 kcal
- Total Fat: 2.5 g
- Saturated Fat: 0.61 g
- Trans Fat: 0 g
- Cholesterol: ~78 mg
- Sodium: ~55.5 mg
-
Total Carbohydrate: 5.9 g
- Dietary Fiber: 0.6 g
- Total Sugars: 0.8 g
- Added Sugars: 0 g
- Protein: ~12.2 g
- Potassium: ~245 mg