Dairy-free egg bites with sausage & veggies
These dairy-free egg bites are high protein and packed with vegetables for meal prep breakfasts and busy mornings.Naturally gluten-free and dairy-free.
Servings: 15 egg bites
Calories: 100kcal
Equipment
- Muffin tin
- Silicone muffin liners or cooking spray
- Measuring cup
- Measuring spoons
- Large skillet
- Spoon or tongs
- Large bowl
- Whisk
Ingredients
- olive oil
- ¼ yellow onion diced (about ¼ cup)
- 250 g mild Italian sausage if not ground, remove from casings & crumble
- ½ red bell pepper diced (about 1 cup)
- 1 cup spinach chopped
- ¼ cup kalamata olives sliced (optional)
- 8 eggs
- ¼ cup dairy-free milk I used soy milk
- ½ tsp garlic powder
- ½ tsp Italian seasoning
- ¼ - ½ tsp salt
- ¼ tsp black pepper
Instructions
- Preheat the oven to 375°F (190°C) and lightly grease a muffin tin or line with silicone muffin liners.
- Heat olive oil in a pan over medium heat. Add ¼ yellow onion and cook for 2–3 minutes.
- Add 250 g mild Italian sausage and cook for about 4 minutes, breaking it apart occasionally until browned.
- Add ½ red bell pepper and 1 cup spinach. Cook for another 4 minutes, until the sausage is cooked through.
- Stir in ¼ cup kalamata olives olives, if using.
- Using tongs or a spoon, divide the sausage and vegetable mixture evenly among the muffin cups.
- In a large bowl, whisk together 8 eggs, ¼ cup dairy-free milk, ½ tsp garlic powder, ½ tsp Italian seasoning, ¼ - ½ tsp salt, and ¼ tsp black pepper.
- Pour the egg mixture evenly into the muffin tin, filling each cup about ¾ full.
- Bake for 18–22 minutes, or until the egg bites are set and reach an internal temperature of 165°F (74°C).
- Let cool for 5 minutes before removing from the pan.
- Enjoy!
Notes
Refrigerate: Store in an airtight container for up to 4 days.
Freeze: Place cooled egg bites in a freezer-safe container and freeze for up to 3 months.
Reheat: Microwave for 30–60 seconds until warmed through.
Nutrition
Serving: 1g | Calories: 100kcal | Carbohydrates: 1g | Protein: 6g | Fat: 8g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.01g | Cholesterol: 100mg | Sodium: 280mg | Potassium: 106mg | Fiber: 0.3g | Sugar: 0.5g | Vitamin A: 466IU | Vitamin C: 6mg | Calcium: 27mg | Iron: 1mg