These things are packed with flavor and healthy goodness. I mean, we’re talking kale, sun-dried tomatoes, spicy chicken sausage, mushrooms, and feta. These breakfast cups are gonna be the best part of waking up in the new year, I can tell you that much. They’re like a little slice of heaven in a muffin tin.
(by the way, if you happen to catch this article outside of the holiday season – no worries, it’s still an amazing healthy breakfast dish!)
As the holiday season came to a close, many of us were feeling a little overindulgent after all the festive feasting. It’s a new year, and it’s time to get back on track with our health goals. That’s where these Healthy Kale Egg Breakfast Cups come in. They’re the perfect way to start the year off right while still satisfying those morning cravings. 
These breakfast cups are packed with flavor – cue the spicy chicken sausage, sun-dried tomatoes, and feta cheese. And let’s not forget the glorious kale – it adds a pop of nutrients to make this breakfast extra healthy. As the cups bake in the oven, your kitchen will be filled with the mouthwatering aroma of sizzling sausage and melted feta.
And when they’re ready, the creamy eggs and savory sausage are perfectly balanced by the tangy feta and sun-dried tomatoes, with a refreshing crunch from the kale. Trust me, your whole family will love these breakfast cups. They’re the perfect combination of tasty and healthy, making them a great choice for starting off the new year on the right foot.
Healthy Egg, Kale, Feta and Mushroom Breakfast Cups
- Total Time: 55 minutes
- Yield: 12 cups 1x
Description
These things are packed with flavor and healthy goodness. I mean, we're talking kale, sun-dried tomatoes, spicy chicken sausage, mushrooms, and feta.
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 1/2 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.
- Recipe Notes
- Can be stored in an airtight container in the fridge for up to 4 days.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Breakfast, Side
- Cuisine: American
Nutrition
- Calories: 120
Any idea what the number of grams of protein is in one? My SIL needs high protein meals and this looks like it might be good.
Thanks for the yummy recipe.
quilterinmotion@gmail.com
Hi K, honestly they never last long enough at my house to freeze!! :) Egg dishes like this can be frozen: let them cool completely, then freeze in an air-tight freezer container. You can reheat straight from the freezer at 400 degrees on a cookie sheet, for 5-10 minutes. They can stay frozen for 2-3 months, but if you’re going to keep them frozen longer than a week or so I would transfer them to an airtight re-sealable freezer zip bag once they have frozen (takes less space in your freezer and probably has a better seal).
These look great! Do you ever freeze them?