Description
These savory breakfast cups are packed with flavor and healthy ingredients. Perfect for a quick and satisfying morning meal.
Ingredients
Units
Scale
- 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