Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Kale Egg Breakfast Cups Recipe

Kale Egg Breakfast Cups

Kale Egg Breakfast Cups are a nutritious and flavorful way to kickstart your day, combining the earthiness of kale with the protein power of eggs and savory sausage. These delightful cups are not only packed with vitamins and minerals but also versatile enough for breakfast, brunch, or even a light dinner. Easy to prepare and perfect for meal prep, they can be stored in the fridge and reheated for busy mornings. The addition of feta cheese and sun-dried tomatoes adds a burst of flavor that makes every bite irresistible. Enjoy them warm from the oven or as a grab-and-go option throughout the week.

  • Total Time: 45 minutes
  • Yield: 12 servings 1x

Ingredients

Scale
  • 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
  • 1 1/2 cups egg substitute, or 6 eggs
  • 2 tablespoons fresh parsley, finely chopped

Instructions

  1. Preheat the oven to 350°F.
  2. In a skillet, sauté chopped onion in olive oil until translucent. Add minced garlic and cook until fragrant.
  3. Add sliced mushrooms and chicken sausage; cook until tender. Stir in sun-dried tomatoes.
  4. Add chopped kale; cook until wilted, then mix in crumbled feta.
  5. Spray muffin pan with cooking spray and distribute the vegetable mixture evenly among cups.
  6. Pour egg substitute or beaten eggs into each cup, filling just below the rim.
  7. Bake for 25-30 minutes until eggs are set.
  • Author: Natalia
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Category: Breakfast
  • Method: Baking
  • Cuisine: American

Nutrition

  • Serving Size: 1 serving
  • Calories: 150
  • Sugar: 2g
  • Sodium: 330mg
  • Fat: 10g
  • Saturated Fat: 3g
  • Unsaturated Fat: 6g
  • Trans Fat: 0g
  • Carbohydrates: 8g
  • Fiber: 2g
  • Protein: 9g
  • Cholesterol: 70mg

Keywords: Customize with your favorite vegetables or cheeses for different flavor profiles. Ensure all ingredients are fresh for optimal taste. Let cups cool completely before storing in an airtight container.