Description
Craving a protein-packed breakfast that blends Southern nostalgia with Italian flair? These Italian sausage egg bites (beef or turkey-based) are rich, creamy, and bold—perfect for meal prep or a luxurious weekend treat.
Ingredients
6 large eggs
1/2 cup heavy cream (or whole milk/Greek yogurt)
3/4 cup cooked Italian sausage, finely crumbled
1/2 cup shredded smoked provolone or mozzarella
1/4 cup diced roasted red peppers
2 tablespoons finely chopped fresh parsley
Salt and black pepper to taste
Optional: 1/4 teaspoon crushed red pepper flakes
Instructions
1. Preheat oven to 325°F (163°C).
2. Sauté Italian sausage (beef or turkey-based) until browned; set aside.
3. Whisk eggs and cream until smooth. Add salt, pepper, and red pepper flakes.
4. Mix in sausage, cheese, peppers, and parsley.
5. Pour into greased 12-cup muffin tin, 2/3 full.
6. Place muffin tin in larger dish with 1/2 inch hot water.
7. Bake 22–25 minutes until centers are set.
8. Cool 5 minutes before serving or storing.
Notes
Avoid overbaking to prevent rubbery texture.
Pat vegetables and sausage dry to avoid sogginess.
Store in fridge up to 5 days or freeze individually wrapped.
Reheat in microwave (30 seconds) or toaster oven.
Pair with crusty bread, garlic yogurt, or roasted veggies.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: Italian-American
Nutrition
- Serving Size: 2 egg bites
- Calories: 190
- Sugar: 1g
- Sodium: 420mg
- Fat: 15g
- Saturated Fat: 7g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 2g
- Fiber: 0g
- Protein: 10g
- Cholesterol: 145mg
Keywords: egg bites, Italian sausage, breakfast, meal prep, low carb