Tired of chaotic weekday mornings? Say goodbye to breakfast stress with these incredible Sausage and Kale Egg Muffins! They’re the ultimate meal-prep solution—perfectly portioned, packed with flavor, and ready to grab, heat, and devour. Imagine a savory, protein-packed breakfast that’s ready in minutes, freeing up your morning for what truly matters. These little bites of heaven are about to become your new favorite way to start the day.
Ingredients
• 1 tbsp / 15 ml avocado oil or olive oil
• 1 shallot, finely chopped
• ½ tsp / 2.5 g sea salt
• ½ tsp / 1 g ground black pepper
• ¼ tsp / 0.5 g ground nutmeg
• 1 lb / 450 g bulk sweet Italian sausage
• 3 packed cups / 90 g baby kale
• 8 large eggs
• ½ cup / 120 ml unsweetened almond milk
Instructions
1. Directions
2. Prepare Your Pan: Preheat your oven to 350°F / 175°C. Line a 12-well muffin pan with silicone liners or grease it generously.
3. Sauté the Aromatics: Heat the oil in a large skillet over medium heat. Add the chopped shallot, sea salt, black pepper, and nutmeg. Sauté for 2-3 minutes until the shallot is soft and fragrant.
4. Cook the Sausage: Add the sweet Italian sausage to the skillet. Use a spoon to break it apart and cook for about 8 minutes, or until browned and cooked through.
5. Wilt the Kale: Stir in the baby kale and cook for another 3 minutes until it has wilted down completely.
6. Fill the Muffin Cups: Carefully spoon the sausage and kale mixture evenly into the 12 prepared muffin cups.
7. Whisk the Eggs: In a large bowl or measuring cup with a spout, whisk together the eggs and unsweetened almond milk until smooth.
8. Assemble and Bake: Pour the egg mixture over the sausage and kale in each cup, filling them about three-quarters full. Bake for 20 minutes, or until the centers are firm and set.
9. Cool and Serve: Let the egg muffins cool in the pan for a few minutes before removing. Enjoy immediately or store for later!
Nutritional Information
• Serving Size: 2 egg muffins
• Calories: 392
• Fat: 32.6g
• Protein: 20.4g
• Total Carbs: 3.1g
• Fiber: 1.1g
• Net Carbs: 2g
Pro Tips
• Pro-Tips
• For the fluffiest muffins, substitute the almond milk with an equal amount of heavy cream. For a nut-free version, you can also omit the milk entirely.
• Don’t overfill the cups! Fill them about three-quarters of the way to allow room for the eggs to puff up as they bake.
• These muffins freeze perfectly. Let them cool completely, then store in a freezer-safe bag for up to 3 months. Reheat in the microwave for a quick breakfast.
• Customize your fillings! Feel free to swap the kale for spinach, or add in other veggies like diced bell peppers or mushrooms. A sprinkle of feta or cheddar cheese before baking is also delicious.
FAQ
Q: How do I store and reheat these egg muffins
A: Store the cooled muffins in an airtight container in the refrigerator for up to 4 days. For longer storage, freeze them in a freezer-safe bag for up to 3 months. Reheat in the microwave until warm.
Q: Can I customize the fillings in this recipe
A: Absolutely! You can easily swap the kale for spinach, or add other vegetables like diced bell peppers or mushrooms. A sprinkle of feta or cheddar cheese before baking is also a delicious addition.
Q: Are these sausage and kale egg muffins keto-friendly
A: Yes, with only 2 grams of net carbs per serving of two muffins, this recipe is an excellent keto-friendly and low-carb breakfast option.
Q: How do I prevent my egg muffins from sticking to the pan
A: To prevent sticking, it’s best to use silicone liners. If you don’t have them, make sure to grease your muffin pan very generously before adding the ingredients.
