Sausage Egg Bites
These Sausage Egg Bites, with spinach, peppers, and parmesan, are a delicious, easy high protein breakfast bite that is perfect for meal prep.
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Reasons You’ll Love This Recipe:
These sausage egg bites are such a delicious recipe with more protein and more plants! They’re perfect for meal prep and make a perfect convenient, grab-and-go breakfast.
- High Protein – both eggs and cottage cheese are blended to create a protein-packed, creamy egg base. Plus the chicken sausage adds some protein, too!
- Flavorful – these egg bites are full of delicious, savory flavor.
- Quick and Easy – blend the egg mixture, pour into the muffin tin, add the mix ins, and then the oven does the rest of the work!
- Perfect for Meal Prep – a great protein option to prep to include with balanced breakfasts.
Ingredient Notes & Substitutions:
For a full ingredient list with quantities, please check out the recipe card at the bottom of this post.
- Eggs
- Cottage Cheese – I typically use low-fat, but you can also use full-fat.
- Sausage – I like to use a chicken or turkey breakfast sausage, but you can also used cooked ground Italian sausage.
- Bell Pepper – finely chopped, any color!
- Spinach – chopped fresh spinach is best, or you can substitute another fresh green like kale or swiss chard. If using frozen you need to make sure all excess moisture is drained out or the egg bites will turn out too wet.
- Parmesan Cheese – while parmesan cheese is my personal favorite here, you can also use crumbled feta or goat cheese, shredded white cheddar, or a similar favorite cheese.
- Seasonings – boost flavor with Italian seasoning, smoked paprika, onion powder, garlic powder, salt and pepper.
How to Make Sausage Egg Bites
For complete instructions, please check out the recipe card at the bottom of this post.
Add eggs, cottage cheese, and seasonings to a blender and blend until smooth. Pour into a greased muffin pan.
Add chopped sausage, bell pepper, and spinach to the egg filling, using a fork or spoon to gently poke some of the fillings down. Top with shredded parmesan cheese. Bake in a water bath until set, then let cool and enjoy!
Tips and Variations
- Bake in a water bath! This adds more steam during the cooking process, and helps prevent more direct heat from hitting the eggs. Both of these things let the eggs cook more evenly and with an almost creamy texture, similar to the Starbucks-style sous vide egg bites.
- Swap veggies – use chopped kale instead of spinach, swap in or add other veggies like chopped mushrooms or zucchini, etc.
Meal Prep: How to Store
Store egg bites in an airtight container in the fridge for up to 3-4 days. Alternatively, they can be frozen for up to 30 days.
Reheat in a microwave for 30-60 seconds, until warmed through.
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- Bamboo Butcher Block
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- Veggie Chopper
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More Egg Recipes to Love
- Cottage Cheese Egg Bake
- Spinach Feta Egg Bites
- Bacon Gruyere Egg Bites
- Kale and Mushroom Egg Bites with Pesto
- Ricotta Egg Bites
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Sausage Egg Bites
Ingredients
- 9 eggs
- 1 cup cottage cheese low-fat
- ½ teaspoon Italian seasoning
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
- ¼ teaspoon smoked paprika
- pinch of salt and pepper
- ½ cup chicken breakfast sausage cooked, chopped
- ½ cup chopped spinach
- ½ cup chopped bell pepper
- ¼ cup grated parmesan cheese
Instructions
- Preheat oven to 350°F and grease a muffin tin and set aside. Also set aside a rimmed sheet pan.
- To a blender, add the eggs, cottage cheese, and seasonings. Blend for 1 minute, or until the mixture is smooth. Pour into the prepared muffin tin.9 eggs, 1 cup cottage cheese, 1/2 teaspoon Italian seasoning, 1/4 teaspoon garlic powder, 1/4 teaspoon onion powder, 1/4 teaspoon smoked paprika, pinch of salt and pepper
- Add sausage, spinach and pepper toppings, using a butter knife or spoon to poke them down if they stay floating on top. Top with grated parmesan.1/2 cup chicken breakfast sausage, 1/2 cup chopped spinach, 1/2 cup chopped bell pepper, 1/4 cup grated parmesan cheese
- Place the filled muffin tin on the rimmed sheet pan. Add 1-2 cups of water to the bottom sheet pan to create a water bath. Carefully transfer to the oven and bake for 25-30 minutes, until eggs are set/ not jiggling in the center.
- Once the egg bites are done, remove them from the oven and let them cool a few minutes (note that the egg bites may deflate slightly as they cool – that's perfectly normal!). Serve and enjoy!
