These Sausage and Kale Egg Cups are portable and full of protein for a nutritious breakfast on the go. Enjoy them any time of day and you can make freezer-friendly batches ahead of time.Print
Sausage and Kale Egg Cups
- 1 16-ounce container liquid egg whites*
- 1 8-ounce container crimini mushrooms, diced
- 4 links chicken or turkey breakfast sausage, diced (about 4.5 ounces)**
- 1 medium yellow onion, diced
- 2 cups chopped kale, stems removed and lightly packed
- 1/2 cup red bell pepper, diced
- 1/4 tsp salt
- 1/4 tsp dried rubbed sage
- 1/4 tsp dried thyme
- 1/8 tsp garlic powder
- 1/8 tsp ground black pepper
- Set oven rack to center position, preheat oven to 350 degrees F, and place a 12-cup silicone muffin pan on a rimmed baking sheet.
- Combine all spices and salt in a small bowl. Add half of the mixture to a 16-ounce container of egg whites and shake to combine. Replace cap and set aside (at room temperature) until ready to use.
- Heat a large sauté pan over medium heat, add oil and onions, and sauté until translucent.
- Add mushrooms and the remaining half of the spice mixture. Stir, reduce to medium-low heat, and cover. Let the mushrooms and onions continue to cook down, stirring every few minutes, until all excess moisture has cooked off and mushrooms have reduced significantly. 10-15 minutes total, depending on how finely you chopped your mushrooms.
- In a separate pan, brown the diced sausage (ours was fully cooked so this only took a couple minutes). If using homemade sausage, cook thoroughly and drain off any excess liquid.
- Once onions and mushrooms have cooked down, add the cooked sausage and stir. Add the kale and peppers, cover again, and remove from heat (covered pan will still be just hot enough to wilt the kale and warm the peppers).
- Once kale has wilted, stir the mixture again and spoon into the wells of the muffin pan, dividing evenly.
- Slowly turn the egg white carton upside down then right side up a few times, but don’t shake (causes bubbles). Open and pour seasoned egg whites between the wells to fill about halfway. Tap the baking sheet on the counter a few times to release any air bubbles and settle the contents in the muffin pan wells. Then top off with remaining egg whites. It’s okay to fill each well almost to the top.
- Bake on center rack for 30 minutes. Remove and let sit 3-5 minutes before removing from the silicone pan and serve immediately.
Refrigerate cooled leftovers in an airtight container up to 5 days. Freeze up to a month, defrost fully in refrigerator before reheating.
Nutrition Estimate Per Serving (1 EGG CUP, EGG WHITES ONLY) – Calories: 62.3, Sugar: 1.4g, Sodium: 144.2mg, Fat: 2g, Saturated Fat: 0.3g, Cholesterol: 8.3mg, Carbohydrates: 3.8g total/3.1g net, Fiber: .6g, Protein: 6.8g, Vitamin A: 64.6%, Vitamin C: 42.6%, Calcium: 12.6%, Iron: 1.4% (based on 2,000 calorie diet).
*For richer, creamier egg cups, use 1 3/4 cups liquid egg whites plus two large eggs. Nutrition Estimate Per Serving (1 EGG CUP, WITH WHOLE EGGS) – Calories: 74.3, Sugar: 1.4g, Sodium: 156mg, Fat: 2.8g, Saturated Fat: 0.5g, Cholesterol: 39.3mg, Carbohydrates: 3.8g total/3.2g net, Fiber: .6g, Protein: 7.9g, Vitamin A: 65.5%, Vitamin C: 42.6%, Calcium: 13%, Iron: 2.2% (based on 2,000 calorie diet).
** We used Aldi’s Never any Brandy Country Style Chicken Sausage. Nutrition information will vary depending on type of sausage used.
Keywords: EGG CUPS, GRAIN-FREE, GLUTEN-FREE, KETO, PALEO, BREAKFAST, FRITTATAS, MAKE AHEAD, MEAL PREP, EASY MEALS, LEFTOVER LUNCH, LOW-CALORIE, HIGH-PROTEIN, LOW-CARB, SOY-FREE