Ingredients
- Ground Chicken or Turkey Sausage: 1 pound (450g), casings removed if using links. Opt for a brand with minimal fillers and sugars. You can also use plain ground chicken or turkey and season it yourself (see tips!).
- Large Eggs: 10
- Heavy Cream: 1/2 cup (120ml) – this adds richness and helps keep the bites moist and tender.
- Shredded Cheddar Cheese: 1 1/2 cups (approximately 170g). Feel free to use sharp, mild, or a blend. Monterey Jack, Colby, or a Mexican blend also work wonderfully.
- Onion Powder: 1 teaspoon
- Garlic Powder: 1/2 teaspoon
- Salt: 1/2 teaspoon, or to taste (sausage can be salty, so adjust accordingly)
- Freshly Ground Black Pepper: 1/4 teaspoon, or to taste
- Optional: Finely Chopped Green Onions or Chives: 2 tablespoons, for garnish or mixed in.
- Optional: Finely Diced Bell Pepper (any color): 1/4 cup – for extra flavor and a touch of veggies. Ensure it’s very finely diced to cook through.
- Cooking Spray or Butter/Coconut Oil: For greasing the muffin tin.
Instructions
- Preheat and Prepare: Preheat your oven to 375°F (190°C). Generously grease a standard 12-cup muffin tin with cooking spray, butter, or coconut oil. This step is crucial to prevent sticking, even if using a non-stick tin. Silicone muffin liners can also be used for even easier cleanup.
- Cook the Sausage:
- Place the ground chicken or turkey sausage in a medium skillet over medium-high heat.
- Break up the sausage with a spatula as it cooks. Cook thoroughly until it’s no longer pink, about 8-10 minutes.
- Once cooked, drain off any excess fat from the skillet. This is important to prevent the bites from becoming greasy. If you seasoned plain ground meat, this is when it would be fully browned and fragrant.
- Set the cooked sausage aside to cool slightly.
- Prepare the Egg Mixture:
- In a large mixing bowl, crack the 10 large eggs.
- Add the 1/2 cup of heavy cream, 1 teaspoon of onion powder, 1/2 teaspoon of garlic powder, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper.
- Whisk everything together until the yolks and whites are fully combined and the mixture is smooth and slightly frothy. Don’t over-whisk, as this can make the eggs tough; just ensure it’s well incorporated.
- If you’re using optional chopped green onions, chives, or finely diced bell peppers, you can stir them into the egg mixture now, or save some green onions/chives for garnish.
- Assemble the Bites:
- Distribute the cooked and drained sausage crumbles evenly among the 12 greased muffin cups. Aim for a generous layer at the bottom of each cup.
- Sprinkle the 1 1/2 cups of shredded cheddar cheese (or your cheese of choice) evenly over the sausage in each muffin cup. You can reserve a little cheese to sprinkle on top if desired.
- Carefully pour the whisked egg mixture over the sausage and cheese in each muffin cup, filling each one about three-quarters full. The mixture will puff up as it bakes. Avoid overfilling to prevent spillage.
- If you reserved some cheese, sprinkle it on top of the egg mixture now.
- Bake:
- Carefully place the muffin tin in the preheated oven.
- Bake for 20-25 minutes, or until the egg bites are set, puffed up, and lightly golden brown around the edges. The exact time will depend on your oven. A toothpick inserted into the center of a bite should come out clean.
- Be careful not to overbake, as this can lead to a rubbery texture. You want them just set.
- Cool and Serve:
- Once baked, remove the muffin tin from the oven and let the bites cool in the tin for at least 5-10 minutes. This allows them to set further and makes them easier to remove without breaking.
- To remove, gently run a thin knife or a small offset spatula around the edge of each bite to loosen it, then carefully lift it out.
- Serve warm or allow them to cool completely for storage.
Nutrition
- Serving Size: One Normal Portion
- Calories: 180-220
- Fat: 14-18g
- Carbohydrates: 1-2g
- Protein: 10-14g