Heart-Healthy Sausage and Cheese Egg Bites
Start your day with a nutritious boost by making these Heart-Healthy Sausage and Cheese Egg Bites—a protein-packed, low-fat breakfast perfect for busy mornings. Made with fluffy egg whites, lean turkey sausage, reduced-fat cheddar cheese, and nutrient-rich baby spinach, these savory bites are loaded with flavor without the guilt. Diced red bell peppers and green onions add a fresh, colorful crunch, while a touch of black pepper ties it all together. Baked to golden perfection in a muffin tin, these portion-controlled egg bites are not only easy to prepare in under 35 minutes but are also ideal for meal prepping. Enjoy them warm out of the oven or reheat for a quick, wholesome snack or breakfast on-the-go. Whether you're following a heart-healthy diet or simply looking for a balanced start to your day, these egg bites will fit seamlessly into your routine!
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Ingredients
- 12 large egg whites
- 4 ounces lean turkey sausage
- 1 cup reduced-fat shredded cheddar cheese
- 0.5 cup fat-free milk
- 1 cup baby spinach
- 0.5 medium red bell pepper
- 2 stalks green onions
- 0 as needed olive oil spray
- 0.25 teaspoon black pepper
Directions
Step 1
Preheat your oven to 350°F (175°C) and lightly spray a 12-cup muffin tin with olive oil spray to prevent sticking.
Step 2
In a medium-sized skillet over medium heat, crumble and cook the lean turkey sausage until it is no longer pink, about 5-7 minutes. Remove from heat and set aside.
Step 3
Chop the baby spinach finely and dice the red bell pepper and green onions into small pieces.
Step 4
In a large mixing bowl, whisk together the egg whites and fat-free milk until well combined.
Step 5
Stir in the cooked turkey sausage, chopped spinach, diced bell pepper, sliced green onions, and the shredded cheese into the egg white mixture.
Step 6
Season with black pepper and gently mix until all the ingredients are evenly distributed.
Step 7
Pour the mixture into the prepared muffin tin, filling each cup about 3/4 full.
Step 8
Place the muffin tin in the preheated oven and bake for 18-20 minutes, or until the egg bites are set and lightly golden on the top.
Step 9
Remove from the oven and allow the egg bites to cool in the pan for a couple of minutes, then carefully remove them from the tin.
Step 10
Serve warm, or store in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave for about 30 seconds before serving.
Nutrition Facts
| Serving size | (863.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 792.9 |
| Total Fat 34.0g | 0% |
| Saturated Fat 16.8g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 163.7mg | 0% |
| Sodium 2124.3mg | 0% |
| Total Carbohydrate 27.8g | 0% |
| Dietary Fiber 2.9g | 0% |
| Total Sugars 11.8g | |
| Protein 100.5g | 0% |
| Vitamin D 53.7IU | 0% |
| Calcium 1071.3mg | 0% |
| Iron 3.9mg | 0% |
| Potassium 1478.3mg | 0% |
Source of Calories