Kale Egg Breakfast Cups are full of flavor and light goodness. With kale, sun-dried tomatoes, spicy chicken sausage, mushrooms, and feta cheese they will surely be the best part of waking up in 2017!
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Happy Fresh Start, Clean Slate New Year Errbody!🎉🎊
Isn’t New Year’s a fabulous holiday? It’s almost the only time of year that is centered on eating better, exercise, moderation and a new start.✨
Since we’re all trying to be more fit, there’s no need to explain or excuse the low-carb, high-protein, vegan, whole-30, starvation diet we’ve all just started. We’re all in this together… one happy, hungry, gigantic support group of a family. Well, for at least the next 2 weeks anyway. LOL😂
I really do enjoy eating healthful and nutritious food. Veggies are probably the first thing I go to on my plate. I know I’m strange like that.🙃
I think many times we tend to not like certain vegetables or grains because they just don’t taste very good. And to be honest I think they’re just not seasoned properly. And that doesn’t always mean salt and pepper.
There are plenty of other low-calorie/high-flavor ways to season our food. For example, fresh herbs – they add tons of flavor as well as health benefits, and little to no calories or fat.🌿
Then there’s our good friend citrus… a truly wonderful way to add flavor.🍋 I use lemon and lime juice in tons of things, like marinades for Rosemary Lemon Chicken Thighs, Chicken Satay Salad, and Lime Cilantro Shrimp. I also love using the zest from lemons, limes and oranges in my recipes as well. Like this Parmesan Broccoli, Kale Salad, and even these Cranberry Orange Creamsicle Cookies. Soo good.👌
Sometimes all you need is a little pop or zing, and delicious-tasting food doesn’t require lots of fat, sodium and calories.
Case in point: these Kale Egg Breakfast Cups… they’re quick, easy, and bursting with flavor - minus unnecessary fat and calories.🙌 I’m super-excited to share this phenomenal recipe with you. I think you’re gonna love it.💚
Why not kick start the first meal of the day with some yummy low-cal, high-protein goodness⁉️
I must tell you the best part of waking up this week has definitely been these kale breakfast cups! They’re filling and super tasty. And the perfect way to give you the energy you need to kill it at the gym, office, or at home in 2️⃣0️⃣1️⃣7️⃣!
How To Make Kale Egg Breakfast Cups:
The recipe is super simple. You sauté a medium onion, three garlic cloves and mushrooms in olive oil.
Then add in ½ pound of spicy chicken sausage and cook thoroughly. Then add the sun-dried tomatoes, kale and finally the feta cheese.
Spray with a non-stick cooking spray, fill up a pan of twelve muffin cups
(<-affiliate link!) with the mixture.
Then pour in the egg beaters and bake for 25-30 minutes on 350 degrees. Voila - breakfast for the whole family for a week!💫
Honestly, I’m not a big breakfast person. Usually a hit of this bulletproof coffee recipe is all I require.☕️ I’m barely coherent enough to scoop coffee grounds – there’s just no way I can scramble eggs or stir oatmeal. I think if I had something pre-made that was good for me and delicious, I would be more motivated to take part in this morning feeding ritual.🍴 #morningsarentmyjam
Plus, eating first thing is supposed to be a great way to jump-start your metabolism for the rest of the day.👯 So here we go… whipping up a batch of kale egg breakfast cups, ingesting protein infused deliciousness, and slaying it in 2017.
Woohoo! You got this!🙌 Happy New Year!🎊🎉
I would love to connect with you! Leave a comment and follow me on Instagram, Twitter, Facebook, & Pinterest!
Kale Egg Breakfast Cups Recipe
Kale Egg Breakfast Cups are full of flavor and goodness!
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 8 ounces mushrooms, thinly sliced
- ½ pound hot chicken sausage, or sweet if preferred
- 3 ounces sun-dried tomatoes, finely chopped
- 2 cups chopped kale
- 8 ounces feta cheese, crumbled
- Pam cooking spray
- 12- cup muffin pan
- 1 ½ cups egg substitute, or 6 eggs
Instructions
- Preheat oven to 350 degrees.
- Add olive oil, then saute onion for 4 minutes. Add garlic and saute one additional minute.
- Add mushrooms and cook for 5 minutes. Then add chicken sausage, and cook 6 minutes, or until thoroughly cooked. Break the sausage up into small pieces. Add sun-dried tomatoes and incorporate fully.
- Add kale and cook about 2 minutes, until it wilts slightly.
- Turn off heat then stir in feta
- Spray muffin pan, then add ingredients evenly to each muffin cup.
- Pour equal amount of egg into each cup, filling to just below the rim.
- Bake until the eggs have set, about 25-30 minutes.
Notes
*Can be stored in an airtight container in the fridge for up to 4 days.
*Can be frozen as well. Wrap each egg cup individually in plastic wrap and then tin foil and freeze. To reheat, reheat in a toaster oven or microwave for about 30-45 seconds.
Nutrition Information
Yield
12Serving Size
1 egg cupAmount Per Serving Calories 146Total Fat 8gSaturated Fat 3gUnsaturated Fat 0gCholesterol 30mgSodium 489mgCarbohydrates 8gFiber 1gSugar 5gProtein 10g
JaneDoe80
Just found this recipe today. Will it work out okay if I omit the feta? I am dairy free, so I'm hoping so!! Thanks!
holly
Hi Jane, Yes - it would work great without the feta and still be really delicious! You could even throw some dairy free cheese in there if you'd like. One of our God kids is gluten free, soy free, and dairy free but has found for some reason she can have goat cheese and it doesn't bother her. Just thought I'd pass that along. Take care!
Michelle
What is the amount per serving? 1 muffin? Looks yummy! Can not wait to try!
Bryan
Hi yes a serving size is one muffin. Hope you love them!! 🙂
Daryl
I LOVE Eggs and this dish...is perfect, easy to make...looks great..taste's awesome!!!!
holly
I love eggs too, Daryl! I'm so glad you like the Kale Egg Cups. Thanks for the encouraging feedback!
Kelly
do you know what the calorie count is?
Bryan
Hi Kelly, there are 120 cal per cup! The full ingredient list and step by step directions are on the recipe card page: https://tasteandsee.com/healthy-kale-egg-breakfast-cups-recipe/. Hope you enjoy them!!
Madison
Would these be able to be frozen? and how would you reheat them?
holly
Yes – absolutely! Just freeze after they’re completely cooled. Then put what you plan on eating the next day in the fridge the night before. When you’re ready to eat, just reheat in a toaster oven for a few minutes or if you prefer the microwave for 30-60 seconds
Madison
Do you think these could be frozen and reheated?
holly
Yes - absolutely! Just freeze after they're completely cooled and then put what you plan on eating the next day in the fridge the night before. Then when you're ready to eat, just reheat in a toaster oven for a few minutes or if you prefer the microwave for 30-60 seconds.
Kaylee
These look so tasty! How do you store them throughout the week? Do they reheat well? I'm the same way in the mornings and would love to find a way to make these on Sunday and even blech to grab and go all week long.
holly
Thanks, Kaylee! Mornings and I don't get along too well.🙃 I keep the Egg Cups in an air-tight storage container in the fridge. They reheat great! Just pop them in the toaster oven for a few minutes or the microwave for 30-60 seconds if you prefer. A super easy, healthy breakfast all week long!😃
Raye
I was wondering could you also make this on a larger scale, like a frittata or a quiche?
holly
Hi Raye, yes - absolutely! That would be fabulous. You could even use a 9x13 baking dish. Great idea!
Ellen
Where do you find spicy chicken sausage, what is the brand?
holly
Hi Ellen! I find it at my local grocery store - it's a random name Roche Bros. Next to the other pork, turkey and Italian sausage. But you can find it at many other grocery stores as well. Here's a brand that sells it that I absolutely love: http://alfrescoallnatural.com/products/dinner-fresh-chicken-sausage?f=hotitalianstyle I hope that helps!
Gretchen
Taste and See that my supper was more than good!!! Thanks for this great recipe!! On the menu tonight with some fruit salad and it is kid approved 🙂 Granted their egg cup had bacon and cheddar but hey, I offered both versions!! Keep up the great ideas....2017 is going to be full of goodness in the kitchen.
holly
Yayyy! I love that the egg cups were a hit with the whole the family! I like that you were able to satisfy everyones tastes all in one pan.😄 Thanks for your encouraging feedback. 2017 is gonna be full of goodness in the kitchen!!!🎊🎉
Elaine Walden
Where is the recipe
Bryan
Hi Elaine, sorry for any confusion! The recipe is on the next page, you can reach it by clicking the button that says "click for the recipe," or you can just go straight to this link: https://tasteandsee.com/healthy-kale-egg-breakfast-cups-recipe/
Hope you enjoy!!