My current breakfast hyperfixation: these flavorful, protein-packed sausage and cheese egg bites paired with a slice of cinnamon-raisin Ezekiel sprouted bread and a golden kiwi. Mornings are busy in our house, and I rarely have time to make a good breakfast. So on weekends, I take a few minutes to whip up these little egg bites (all the ingredients literally just get tossed in the blender) and pop them in the oven. It’s the perfect grab-and-go breakfast and easiest meal prep recipe!

You can add any veggies/meat/cheeses you like, but this simple sausage and cheddar version is always a family favorite. The addition of cottage cheese really helps boost the protein, but because it all gets mixed in the blender, the texture is completely smooth, and I promise you won’t even know it’s in there.

Let me be real honest with you here though – the real star of this show… is a good silicone muffin pan. I don’t know why it’s taken me so many years to upgrade my rusty, crusty muffin tin to silicone, but when I tell you these egg bites literally slide right out of the pan like butter, I mean it! The bottoms don’t stick. I don’t waste time scrubbing stuck-on food out of the pan. Don’t laugh at me, but the final straw was a few months ago when I literally hurt my back, right between the shoulder blades, from aggressively trying to scrub my old metal pan clean… okay, permission to laugh a little. 😂

They’re dishwasher and oven safe and come with handles to make moving them in and out of the oven so much easier (do not get one without handles!). I got this set of two, and I think they’re maybe just slightly smaller than a typical muffin pan, but not as small as a mini muffin pan. I made it super simple for you and adjusted the egg bite recipe so it perfectly fills 2 of these silicone pans.

HERE’S WHAT YOU NEED:

This recipe makes 24 egg bites using these silicone pans, and each egg bite is about 72 calories, 8g protein, 4g fat, 1g carb. I reheat 4 of them each morning for breakfast, so the total macros for 4 are: 288 calories, 32g protein, 16g fat, 4g carb. I also like to add fruit and a piece of toast, a bagel thin, or English muffin for a balanced meal. I hope you enjoy this as much as we do! Let me know if you make it!

OTHER RECIPES TO TRY:

Sausage and Egg Breakfast Burritos
Protein French Toast
Peanut Butter Banana Baked Oatmeal
Banana Bread Baked Oatmeal

Sausage and Cheese Egg Bites

Author: Liz Fourez

Recipe type: Breakfast

Serves: 24

INGREDIENTS

silicone muffin pan
8 oz turkey sausage
1.5 cups egg whites (368g)
1.5 cups low fat cottage cheese (330g)
8 eggs
2 oz cheddar cheese
1 tsp salt
½ tsp pepper
½ tsp garlic powder
½ tsp Italian seasoning

INSTRUCTIONS

Cook the sausage in a skillet over medium heat until cooked through. As it cooks, break the sausage into really small pieces to make it easier to divide into each muffin cup. Set aside and allow to cool.
Add all remaining ingredients to blender, and blend until well combined.
Set 2 muffin pans on baking sheets to make them easier to transport to the oven. Pour the egg mixture evenly into the 2 muffin pans and add about 1 tablespoon of sausage to each muffin cup.
Bake for 45 minutes or until cooked through (about 30 minutes if using a mini muffin pan).

NOTES

– I dump all the ingredients straight into the blender, but I do like to break the eggs into a separate bowl first because it's easier to fish out any pieces of egg shell if needed.

– If you're using a block of cheese, it's not necessary to shred it. Let the blender do the work for you.

NUTRITIONAL INFORMATION

Serving size: 1 egg bite Calories: 72 Fat: 4g Carbohydrates: 1g Protein: 8g