Kale Egg Muffins with Sausage

Kale Egg Muffins with Sausage


Kale Egg Muffins with Sausage

Sometimes you want a good old fashioned breakfast and these kale egg muffins with sausage bring the main parts of that together with plain MuscleEgg, kale and ground sausage. Of course, we bring it all together with onions and cheese to make a great breakfast muffin that everyone will love. And, if you want to make it even lower calorie, try using turkey sausage or ham instead of sausage 😉

This recipe makes 12 of these amazing little muffins, which should be plenty to get you through the week without having to spend time on breakfast every morning. Grab a couple muffins as you head out the door and pop them in the microwave for 20 seconds. Boom! Quick breakfast on the go. Enjoy!

Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 12 muffins
Calories 72 kcal
Author Team MuscleEgg


  • 1 1/4 cup MuscleEgg plain/organic egg whites
  • 4 large eggs
  • 3 oz ground sausage
  • 1/4 cup finely chopped onion
  • 1 tbsp coconut flour
  • 1/3 cup milk of choice
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1 cup kale
  • 1/2 cup cheddar cheese
  • 1/4 tsp thyme


  1. Heat a skillet under medium fire and coat with non stick spray. 

  2. Add sausage and onions, 1/4 teaspoon of salt, and a pinch of pepper to pan and cook until meat is browned.

  3. Stir in chopped kale and saute until tender. 

  4. Remove from heat and let cool completely. 

  5. Adjust seasoning to taste.

  6. Preheat oven to 350 degrees and coat a muffin tin (12) with non stick spray. 

  7. Divide and portion sausage and kale mixture into muffin tin.

  8. Add eggs, MuscleEgg egg whites, coconut flour, milk, 1/2 teaspoon of salt, and a pinch of pepper to a large bowl or blender. Mix well until frothy.

  9. Divide and pour egg mixture over sausage and kale.

  10. Top with cheddar cheese.

  11. Bake for 20-25 minutes until muffins are firm.

Recipe Notes

Serving Size - 1 muffin (makes 12). Per Serving: Calories - 72 kcal, Protein - 7g, Total Carbohydrate - 2g, Total Fat - 4g, Fibre - 1g.