Sausage & Veggie Egg Bites (Low-Sodium, No Added Sugar)
Servings 8 egg bites
Calories 108kcal
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)
- 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
- 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.
Nutrition Facts (per 1 egg bite; estimated)
- Calories: 108 kcal
- Total Fat: 2.5 g
- Saturated Fat: 0.61 g
- Trans Fat: 0 g
- Cholesterol: 78 mg
- Sodium: 76 mg
- Total Carbohydrate: 6.0 g
- Dietary Fiber: 0.6 g
- Total Sugars: 0.9 g
- Added Sugars: 0 g
- Protein: 13.6 g
- Potassium: 265 mg