Chicken Sausage Egg Bites

Jennifer Lamb

4 years ago

Spicy Chicken Sausage Egg Bites, Making Breakfast a Breeze!

We have heard forever that breakfast is the most important meal of the day…so don’t skip it! Eat these Easy Chicken Sausage Egg Bites and never miss breakfast again.

Don’t have time in the morning? Make a batch or two of these this weekend and have breakfast prepped for the entire week! These chicken sausage egg bites are better then anything you have seen in the freezer aisle or Starbucks!

Ready to start cooking these Egg Bites, here is everything you will need and step by step instructions to get them made!

Equipment:

Muffin Tin
Large Bowl

Ingredients:

1¼ cup Liquid Egg Whites
1 Large Whole Eggs
2 Cajun Chicken Sausage, diced, (Brand: Natures Promise only 2.5 grams of fat per link)
¼ cup Jalapenos, diced, and few slices 1 for topping each egg bite (1 pepper)
½ tsp Black Pepper
½ tsp Garlic Powder
1 dash Salt

Instructions:

Pre-heat oven to 350’°. Prep muffin tin by coating with a layer of non-stick spray.’
In a medium bowl combine diced chicken sausage, diced jalapenos, black pepper, garlic powder, and salt. Stir until seasoning is evenly distributed.’
Then add the liquid egg white and crack the full egg into the bowl. Whisk everything together for 30 seconds to 1 minute. This adds air into the eggs helping them to be fluffy once cooked.’
Next pour or scoop sausage egg mixture into the muffin tins, filling ¾ of the way full. Then top each egg bite with one slice of jalapeno.’
Bake at 350’° for 25 minutes. You will see the egg muffins puff up really high like a souffle, they will shrink down almost immediately upon removing from the oven.’
Serve and enjoy. Or allow to cool completely, then portion out for the weeks breakfast.

Notes for Meal Prep:

Meal prepping these spicy chicken sausage egg bites ahead of time is a great idea. Then you have a grab and go breakfast in seconds!

Storage:

Fridge: You can store each serving in the fridge for up to 1 week and eat it as it fits your meal plan. Pop them in the microwave for 15-30 seconds to warm them up.
Freezer: You can freeze them in freezer safe zip lock bags, remove all of the air and store for up to 6 months. Re-heating after being frozen: You can go straight from the freezer to the microwave, cook them for 60-90 seconds. Or pull them out overnight to defrost in the fridge, then microwave them for only 15-30 seconds.

Notes for Counting Macros:

Typically I give tips on how you can adjust my recipes to meet your macro requirements. But with these little protein packed chicken sausage egg bites I am not going to make that recommendation. Protein can be one of the hardest macros to reach in our daily intake and these little egg bites are delicious just as they are!

Although, what I will recommend is increasing the number of servings you eat. Use these as a way to hit your protein goals for the day. With 10.6 grams of protein per muffin/bite, I am positive you can afford to eat a few of them. Even if you decided to eat 4 of them, you would barley be making a dent in your carb and fat macro for the day.

I hope you work these Chicken Sausage Egg Bites into your meal prep, as well as your macros and give them a try, they are outstanding!

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Egg Bites, Chicken Sausage

These delicious egg bites are perfect to grab and go to be re-heated once your in the office. Or if you have just a few minutes to devour them before headed out the door.

Course Breakfast, Side Dish, Snack

Cuisine American

Keyword Breakfast, Chicken Sausage, Egg Bites, Macro Counting, Meal Prep

Prep Time 5

Cook Time 25

Total Time 30

Servings

Calories 65kcal

Equipment

Muffin Tin
Large Bowl

Ingredients

1¼ cup Liquid Egg Whites
1 Large Whole Eggs
2 Cajun Chicken Sausage diced, (Brand: Natures Promise only 2.5 grams of fat per link)
¼ cup Jalapenos diced, and few slices 1 for topping each egg bite (1 pepper)
½ tsp Black Pepper
½ tsp Garlic Powder
1 dash Salt

Measured Ingredients – Conversion

Instructions

Pre-heat oven to 350’°. Prep muffin tin by coating with a layer of non-stick spray.
In a medium bowl combine diced chicken sausage, diced jalapenos, black pepper, garlic powder, and salt. Stir until seasoning is evenly distributed.
Then add the liquid egg white and crack the full egg into the bowl. Whisk everything together for 30 seconds to 1 minute. This adds air into the eggs helping them to be fluffy once cooked.
Next pour or scoop sausage egg mixture into the muffin tins, filling ¾ of the way full. Then top each egg bite with one slice of jalapeno.
Bake at 350’° for 25 minutes. You will see the egg muffins puff up really high like a souffle, they will shrink down almost immediately upon removing from the oven.
Serve and enjoy. Or allow to cool completely, then portion out for the weeks breakfast.

Nutrition