Heart-Healthy Sausage and Cheese Egg Bites
Start your day with these protein-packed *Heart-Healthy Sausage and Cheese Egg Bites*—a deliciously nutritious breakfast that’s perfect for busy mornings or meal prep! Made with fluffy egg whites, lean turkey sausage, reduced-fat cheddar cheese, and a vibrant mix of baby spinach, red bell peppers, and green onions, this recipe offers a flavorful, guilt-free twist on classic egg bites. With just 15 minutes of prep time and a quick bake, these muffin tin wonders are low in fat but rich in taste, making them ideal for health-conscious eaters. Enjoy them fresh out of the oven or refrigerate for easy grab-and-go nutrition all week long. Perfect for anyone looking to fuel their day with a heart-healthy breakfast option!
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Recipe Information
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
- as needed olive oil spray
- 0.25 teaspoon black pepper
Instructions
Preheat your oven to 350°F (175°C) and lightly spray a 12-cup muffin tin with olive oil spray to prevent sticking.
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.
Chop the baby spinach finely and dice the red bell pepper and green onions into small pieces.
In a large mixing bowl, whisk together the egg whites and fat-free milk until well combined.
Stir in the cooked turkey sausage, chopped spinach, diced bell pepper, sliced green onions, and the shredded cheese into the egg white mixture.
Season with black pepper and gently mix until all the ingredients are evenly distributed.
Pour the mixture into the prepared muffin tin, filling each cup about 3/4 full.
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.
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.
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
Calories |
793 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.0 g | 44% | |
| Saturated Fat | 16.8 g | 84% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 164 mg | 55% | |
| Sodium | 2124 mg | 92% | |
| Total Carbohydrate | 27.8 g | 10% | |
| Dietary Fiber | 2.9 g | 10% | |
| Total Sugars | 11.8 g | ||
| Protein | 100.5 g | 201% | |
| Vitamin D | 1.3 mcg | 7% | |
| Calcium | 1071 mg | 82% | |
| Iron | 3.9 mg | 22% | |
| Potassium | 1478 mg | 31% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
