Servings: 6 | Time: 45 minutes | Dairy-free, gluten-free, high-protein

Savory bites with extra protein, these are easy breakfast to prep ahead of time. Made without cheese, these dairy-free, gluten-free bites combine green kale, chicken sausage, and eggs for a delicious on-the-go breakfast.

Appliances & Utensils

• Large mixing bowl

• Knife & cutting board

• Measuring cups & spoons

• 12-cup muffin pan & liners

Ingredients

8 eggs
⅓ cup liquid egg whites
1 pack of chicken sausages, chopped
2 cups of kale, chopped
3 cloves of garlic, minced
¼ teaspoon kosher salt
2 turns of black pepper

Instructions

1. Preheat the oven: Set your oven to 350°F and line a 12-cup muffin pan with liners.

2. Mix the eggs: In a bowl, crack and mix 8 eggs and ⅓ cup egg whites until combined.

3. Add the chopped ingredients: Add the chopped chicken sausage, 2 cups kale, 2 cloves minced garlic, black pepper and ¼ teaspoon salt. Stir until combined.

4. Bake: Pour the batter into each muffin cup. Bake for 25 to 30 minutes, or until liquid is cooked through.

5. Cool and serve: Remove from the oven and let the muffins cool. Remove from liners, add to an air-tight container, and store in the fridge until you are ready to enjoy! Heat for 30 - 60 seconds and you are ready to go.

FAQs

Can I make these egg bites ahead of time?
Yes! These egg bites are perfect for meal prep. Store them in an airtight container in the fridge for up to 4 days. When you are ready to eat, reheat in the microwave for 30 to 60 seconds.

What can I use instead of chicken sausage?
Turkey sausage, cooked bacon, or even vegetarian sausage will work in this recipe.

Do I have to use kale?
Nope, you can use spinach, bell peppers, zucchini, or mushrooms in this recipe.

Can I use just whole eggs and skip the egg whites?
Yes, replace the egg whites with 2 additional whole eggs. The egg whites help make the bites a bit lighter, but the recipe will still work without them.

How do I know when the egg bites are fully cooked?
The tops should be set and slightly golden, with the liquid fully cooked.

Are these good for breakfast only?
These dairy-free egg bites are wonderful any time of day! They make a great high-protein snack or lunchbox addition.

Can I make these without muffin liners?
Yes, just grease the muffin tin well with avocado oil or cooking spray to prevent them from sticking.

Are these kid-friendly?
Yes! They’re mild in flavor and easy to eat.

More Resources

I hope you enjoy! For more recipes, check out the recipe box or the weekly meal plans. You can follow along with me on Instagram, TikTok, or YouTube, and shop my favorite brands at a discount.

Best,

Grace

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