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.
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Healthy Egg, Kale, Feta and Mushroom Breakfast Cups
- Total Time: 45 minutes
- Yield: Makes 12 1x
- Diet: Omnivore, Vegetarian
Description
These savory breakfast cups are packed with flavor and healthy ingredients. Perfect for a quick and satisfying morning meal.
Ingredients
- 1 tablespoon olive oil
- 1 medium onion
- 3 cloves garlic
- 8 ounces (227 g) mushrooms
- 1/2 pound (227 g) hot chicken sausage
- 3 ounces (85 g) sun-dried tomatoes
- 2 cups (473 ml) chopped kale
- 8 ounces (227 g) feta cheese
- Pam cooking spray
- 12-cup muffin pan
- 1 1/2 cups (355 ml) egg substitute
Instructions
- Preheat oven to 350°F (177°C).
- Add olive oil, then sauté onion for 4 minutes. Add garlic and sauté for 1 additional minute.
- Add mushrooms and cook for 5 minutes. Add chicken sausage and cook for 6 minutes, or until thoroughly cooked, breaking the sausage into small pieces. Add sun-dried tomatoes and incorporate fully.
- Add kale and cook for about 2 minutes, until it wilts slightly.
- Turn off heat and stir in feta cheese.
- Spray muffin pan and add ingredients evenly to each muffin cup.
- Pour an equal amount of egg into each cup, filling to just below the rim.
- Bake until the eggs have set, about 25-30 minutes.
Notes
- For a richer flavor, use crumbled goat cheese in place of feta.
- To make these ahead, assemble the cups and refrigerate overnight; add 5-10 minutes to the baking time.
- If using fresh kale, massage it with a little olive oil before adding to the pan to soften it more quickly.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Breakfast
- Method: Oven-Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 250
- Sugar: 2
- Sodium: 400
- Fat: 15
- Saturated Fat: 5
- Unsaturated Fat: 8
- Carbohydrates: 20
- Fiber: 4
- Protein: 15
- Cholesterol: 100
Frequently Asked Questions
Can I substitute the spicy chicken sausage with a vegetarian option?
Yes, you can replace the spicy chicken sausage with a plant-based sausage or omit it entirely for a vegetarian version.
How can I store leftover Healthy Kale Egg Breakfast Cups?
Store leftover breakfast cups in an airtight container in the refrigerator for up to 3 days, and reheat them in the oven or microwave before serving.
What type of kale is best to use for this recipe?
Lacinato kale, also known as dinosaur kale, works well for this recipe due to its tender texture and rich flavor, but any variety of kale can be used.
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.
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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?