You know what’s funny? Until last year, I thought those fancy egg bites at coffee shops were some complicated kitchen magic that I could never make at home. That’s what I get for assuming! Turns out, they’re actually pretty simple to put together.
My first few attempts weren’t exactly coffee-shop worthy – they came out kind of rubbery and bland. But then I cracked the code: it’s all about using chicken sausage for flavor and cooking them at the right temperature. Now I make these egg bites a couple times a week, and my kids actually ask for them by name at breakfast.
Why You’ll Love These Egg Bites
- High protein, low carb – Perfect for anyone following a keto or low-carb diet, these egg bites pack a serious protein punch while keeping carbs to a minimum.
- Meal prep friendly – Make a batch on Sunday and you’ll have grab-and-go breakfasts ready for the whole week – they reheat beautifully in just seconds.
- Customizable heat level – With jalapeños and Cajun sausage, you can adjust the spiciness to your liking by adding more or less of these ingredients.
- Quick preparation – These egg bites come together in just 35-45 minutes, and most of that is hands-off baking time while you get ready for your day.
What Kind of Chicken Sausage Should I Use?
While this recipe calls for Cajun-style chicken sausage, you’ve got plenty of options to mix things up. Pre-cooked chicken sausage comes in lots of different flavors these days – from Italian to Apple to Spinach & Feta – and any of them would work well in these egg bites. If you’re watching your fat intake, stick with lean varieties that have around 2-3 grams of fat per link, similar to the Nature’s Promise brand mentioned. Just make sure you’re using fully cooked chicken sausage (rather than raw) since you’ll just be heating it through in the egg mixture.
Options for Substitutions
These egg bites are pretty adaptable and you can switch things up based on what you have in your kitchen:
- Liquid egg whites: If you don’t have liquid egg whites, you can separate 8-10 whole eggs to get about the same amount. Or use whole eggs entirely – just use 6 whole eggs total (including the 1 whole egg called for in the recipe).
- Cajun chicken sausage: Any lean chicken or turkey sausage will work here. You can also use regular breakfast sausage, though it will increase the fat content. For a vegetarian option, try using crumbled meat-free sausage.
- Jalapeños: Not a fan of heat? Replace jalapeños with bell peppers or mild green chiles. For more kick, try serrano peppers. You can also use pickled jalapeños if fresh ones aren’t available.
- Seasonings: The garlic powder, black pepper, and salt can be adjusted to taste. Italian seasoning, onion powder, or cajun seasoning can be nice additions if you want to change up the flavor profile.
Watch Out for These Mistakes While Cooking
The biggest challenge when making egg bites is preventing them from sticking to the muffin tin – make sure to use a good quality non-stick spray and coat each cup thoroughly, even if using a silicone mold.
Temperature control is crucial – cooking egg bites at too high a temperature can make them rubbery and tough, so stick to 325°F (165°C) and watch them closely during the last few minutes of cooking.
To avoid watery egg bites, make sure to pre-cook and drain your sausage and jalapeños well before adding them to the egg mixture, as excess moisture can prevent proper setting.
For the fluffiest texture, don’t overmix your eggs – gently whisk until just combined, and let the egg bites cool in the pan for 5 minutes before removing them to prevent deflating.
What to Serve With Egg Bites?
These protein-packed egg bites make a fantastic breakfast or brunch option that pairs well with so many sides! I love serving them with fresh fruit like berries or melon to balance out the spicy kick from the jalapeños. A side of crispy hash browns or roasted breakfast potatoes works great for a more filling meal, while some fresh avocado slices add healthy fats and make everything feel more complete. If you’re meal prepping, these egg bites also taste great with a simple mixed green salad or some sautéed vegetables on the side.
Storage Instructions
Keep Fresh: These egg bites are perfect for meal prep! Pop them in an airtight container and keep them in the fridge for up to 5 days. They make such an easy grab-and-go breakfast option, and you’ll love having them ready when you’re rushing out the door in the morning.
Freeze: Want to make a bigger batch? These egg bites freeze really well for up to 3 months. Just place them in a freezer-safe container with parchment paper between layers to prevent sticking. I like to freeze them individually so I can grab exactly what I need.
Reheat: When you’re ready to enjoy your egg bites, microwave them for about 30-45 seconds if refrigerated, or 1-2 minutes if frozen. You can also warm them in a toaster oven for a few minutes if you prefer a slightly crispy exterior. Just keep an eye on them to avoid overcooking!
| Preparation Time | 10-15 minutes |
| Cooking Time | 25-30 minutes |
| Total Time | 35-45 minutes |
| Level of Difficulty | Easy |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 400-450
- Protein: 45-50 g
- Fat: 10-12 g
- Carbohydrates: 20-25 g
Ingredients
- 1 1/4 cups liquid egg whites
- 1 large whole egg
- 2 diced cajun chicken sausages (natures promise, 2.5g fat per link)
- 1/4 cup diced jalapenos (plus a few slices for topping)
- 1/2 teaspoon ground black pepper
- 1/2 teaspoon garlic powder
- A pinch of salt
Step 1: Prepare the Oven and Muffin Tin
Preheat your oven to 350°F (175°C).
Prep a muffin tin by coating each cup with a layer of non-stick spray to ensure easy removal of the egg bites after baking.
Step 2: Mix the Sausage and Seasonings
In a medium bowl, combine the diced chicken sausage, diced jalapenos, black pepper, garlic powder, and salt.
Stir the ingredients well to ensure the seasoning is evenly distributed throughout the sausage and jalapenos.
Step 3: Add Eggs and Whisk
Add liquid egg whites and crack a full egg into the bowl with the sausage mixture.
Whisk the mixture together for 30 seconds to 1 minute.
This process will incorporate air into the eggs, which helps them become fluffy when cooked.
Step 4: Fill the Muffin Tin
Carefully pour or scoop the sausage egg mixture into the prepared muffin tin cups, filling each ¾ of the way full.
Top each egg bite with a slice of jalapeno for an additional kick of flavor.
Step 5: Bake the Egg Bites
Place the muffin tin in the preheated oven and bake at 350°F (175°C) for 25 minutes.
You will notice the egg muffins puff up in the oven like a souffle; this is normal.
They will shrink slightly once removed from the oven.
Step 6: Serve or Store for Later
Once baked, serve the egg bites warm and enjoy.
Alternatively, allow them to cool completely.
Once cooled, portion them out and store for breakfast throughout the week.
They can be easily reheated in the microwave for a quick meal on busy mornings.