Pumpkin and Turkey Sausage Egg Bites
Pumpkin and Turkey Sausage Egg Bites are a high-protein breakfast with savory fall flavor and 25 grams of protein per serving.
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Ingredients
- 12 ounces lean ground turkey breakfast sausage
- 8 large eggs
- 1 cup plain low-fat cottage cheese
- ½ cup pumpkin puree
- ¾ cup reduced-fat shredded sharp cheddar cheese
- ¼ cup yellow onion finely diced
- ½ teaspoon dried sage
- ¼ teaspoon dried thyme
- ¼ teaspoon garlic powder
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
- nonstick cooking spray
Instructions
- Preheat the oven to 350 degrees F. Coat a standard 12-cup muffin pan generously with nonstick cooking spray.
- Place a large skillet over medium heat.
- Add the turkey sausage and onion to the skillet. Cook for 6 to 8 minutes, breaking the sausage into small pieces, until it is browned and fully cooked.
- Add the sage and thyme. Stir until the sausage mixture is evenly coated with the seasonings.
- Remove the skillet from the heat.
- Add the eggs, cottage cheese, pumpkin puree, garlic powder, salt, and black pepper to a blender. Blend for 20 to 30 seconds, or until smooth.
- Divide the sausage mixture evenly among the prepared muffin cups.
- Sprinkle the cheddar cheese evenly over the sausage.
- Pour the egg mixture into the muffin cups, filling each cup about ¾ full.
- Bake for 20 to 25 minutes, or until the centers are set.
- Let the egg bites cool in the pan for 5 minutes.
- Run a knife around the edge of each egg bite. Carefully remove the egg bites from the pan.
Notes
Serving Size: 2 Egg Bites Per Person.
Tips and Tricks
Use pumpkin puree - Check the label carefully. Pumpkin pie filling contains added sugar and spices that don’t belong in this savory recipe. Grease the pan generously - Eggs stick easily, especially around the edges. A thorough coating of nonstick cooking spray makes removal much easier. Break up the sausage well - Keep the sausage pieces small so each egg bite gets an even amount. Don’t overfill the cups - Leave some room at the top because the egg mixture will puff as it bakes. Let them rest briefly - Five minutes in the pan helps the egg bites firm up, so they’re less likely to break during removal.Storing and Reheating
Store in the refrigerator - Let the egg bites cool completely. Place them in an airtight container and refrigerate for up to 4 days. Freeze for later - Wrap the cooled egg bites individually and place them in a freezer-safe container. Freeze for up to 2 months and thaw overnight in the refrigerator. Reheat in the microwave - Place two refrigerated egg bites on a microwave-safe plate. Heat for 30 seconds, check the centers, and continue in 10-second intervals until warm. Reheat in the oven - Place the egg bites in a small baking dish and cover loosely with foil. Warm at 325 degrees F for 8 to 10 minutes.Nutrition
Calories: 363kcalCarbohydrates: 4gProtein: 25gFat: 27gSaturated Fat: 10gPolyunsaturated Fat: 3gMonounsaturated Fat: 10gTrans Fat: 0.1gCholesterol: 304mgSodium: 799mgPotassium: 331mgFiber: 1gSugar: 2gVitamin A: 3740IUVitamin C: 2mgCalcium: 174mgIron: 2mg
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