High-Protein Sausage & Pepper Egg Bites
High-Protein Sausage & Pepper Egg Bites are fluffy, low-carb, gluten-free breakfast muffins packed with sausage, peppers, and eggs. Great for meal prep.
Ingredients
- 1 tablespoon olive oil
- 1 pound sausage turkey or any ground sausage
- 1 small white onion chopped
- 1 medium green bell pepper diced
- Kosher salt and black pepper to taste
- 12 large eggs
- 2 tablespoons milk optional, for extra fluffy eggs
- 1 teaspoon garlic powder
- ½ cup roasted red peppers diced
- ⅔ cup shredded cheddar cheese optional
Instructions
- Preheat the oven to 350°F and grease a 12-cup muffin pan well.
- Heat a skillet over medium heat with half the olive oil. Add the sausage and crumble it with a spatula. Cook until no longer pink, about 4 to 5 minutes. Transfer to a paper-towel-lined plate to drain, then wipe out the pan.
- Add a little more oil to the pan, then add the onion and green pepper. Season with salt and pepper and cook 2 to 3 minutes, until soft and the onion is translucent. Let cool slightly, then combine with the sausage in a bowl.
- In a separate bowl, whisk the eggs until fully broken down. Add the milk, garlic powder, and a sprinkle of salt and pepper, and whisk to combine.
- Divide the sausage and veggie mixture between the muffin cups. Top with the diced roasted red pepper and cheddar. Pour the egg mixture almost to the top of each cup.
- Bake for 25 to 30 minutes, until the eggs are set in the middle and the edges are lightly golden.
- Let cool a few minutes, pop the egg bites out of the pan, and serve warm with hot sauce and fruit.
Notes
Grease well: Spray or grease the muffin cups thoroughly so the bites release cleanly.
Fluffy eggs: Whisk the eggs well with milk, salt, and pepper for the fluffiest texture.
Dairy-free: Leave out the cheese and milk; the bites will still be fluffy and delicious.
Variations: Swap in pork sausage, chicken sausage, or ground turkey, and add veggies like spinach, mushrooms, or tomatoes.
Make ahead: Cook the sausage and veggies the day before, then fill and bake in the morning.
Storage: Cool completely and store in an airtight container in the fridge for up to 4 days.
Reheat: Microwave for 60 to 90 seconds, or warm in a 350°F oven for about 10 minutes.