Jump to recipeSuper simple meal prep! These egg and sausage breakfast bites are a great on-the-go breakfast when you have limited time in the morning.
In the morning, it’s all about fast and easy. These delicious egg and sausage breakfast bites are designed for bulk meal prep to get a high protein breakfast without extra fuss in the kitchen every morning. They provide the full flavor of sausage with a fluffy texture from the egg, and a nice finish with cheese baked on top. Pop in the microwave for 20 seconds, grab some fruit or toast, and go!
I made a pan of home made sausage crumbles to mix in these egg bites so I can control the ingredients and focus on eating less processed foods. The homemade sausage spice hits just the right flavor. To save time, make a large batch of sausage seasoning and store in the pantry.. If you want to kick it up a bit, red chili flakes are a great addition.
The secret ingredient to add deeper flavor is Peri-peri sauce which provides a mild peppery kick and light garlic flavor. I buy this one but there are many available on the market.
I’ve found the best molds to make these are 12 well silicone muffin pans. The egg bites pop right out after cooling. Be sure to place a metal baking sheet underneath for rigid support and heat conduction.
Egg White Bite Nutrition Comparison:
- Starbucks Egg White & Roasted Red Pepper Sous Vide Egg Bites (2 bites): 170 kcal, 12g protein, 11g carbs, 8g fat
- This recipe (2 bites): 125 kcal, 24.5g protein, 1.3g carbs, 2.4g fat.
This recipe also works great with whole eggs (see notes section)!
Whole Egg Bite Nutrition Comparison:
- Starbucks Ham, Cheddar & Peppers Sous Vide Egg Bites (2 bites): 250 kcal, 17g protein, 11g carbs, 16g fat
- Whole egg version of this recipe (2 bites): 219 kcal, 24.6g protein, 2.1g carbs, 12.5g fat
Egg & Sausage Breakfast Bites
Ingredients
- 48 oz (3 pints) liquid egg whites
- 16 oz lean ground turkey (99:1)
- 12 cups spinach, chopped
- 112 g lowfat mozzarella cheese
- 8 tbsp Fat Cat Purry-Purry Sauce
Homemade Sausage Seasoning:
- 2.5 tsp sage
- 2 tsp fennel
- 2 tsp black pepper
- 1 tsp salt
- 1 tsp white pepper
- 1 tsp thyme
- 1 tsp cayenne
- 1/4 tsp onion powder
- 1/8 tsp clove
- 1/8 tsp nutmeg
- 1/8 tsp allspice
Instructions
- In a small bowl, mix together all spices for the homemade sausage seasoning blend.
- Place your ground turkey to a large bowl and add the seasoning blend, and gently mix until combined.
- Lightly mist a large skillet with cooking oil and add the chopped spinach. Turn heat to medium and cook spinach until it is wilted.
- Re-spray the pan with oil and add your raw turkey sausage mix to the pan.
- Cook on medium heat until thoroughly cooked and that the spinach is mixed in well with the turkey.
- Preheat oven to 350 F
- Place the silicone cupcake pan on a baking sheet and lightly mist each of the 12 wells with cooking spray.
- Fill each well halfway full with liquid egg white.
- Using HALF of your turkey sausage mixture, distribute evenly into each of the 12 wells.
- Using HALF of your cheese, distribute distribute evenly into each of the 12 wells.
- Bake in oven for 23-25 minutes
- After they have cooled for 5 minutes, remove each egg bite and set aside, then repeat for a second batch, using the other half of you egg white, sausage, and cheese.
Notes
Nutrition info per serving (2 cupcakes): 125 kcal, 24.5g protein, 1.3g carbs, 2.4g fat.
These store great in the fridge to eat throughout the week. Throw them in the microwave for 30-45 seconds and you are out the door.
You can make these with whole eggs as well! Drop one egg into each of the wells, then add turkey sausage and cheese as directed. Cooking time will depend on how cooked you like the yolks. 25 minutes will get you a firm yolk more similar to a hard boiled egg (see picture). Nutrition info (2 cupcakes): 219 kcal, 24.6g protein, 2.1g carbs, 12.5g fat.
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