Spiced Sausage and Egg Bites

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

Protein-packed bite-sized egg cups baked with savory sausage and fresh herbs, perfect for meal prep or a quick breakfast. This american-inspired whole30 (whole30) ready in about 35 minutes pairs large eggs, tablespoons water, teaspoon garlic powder for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 200 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

★ 3.8 (13 ratings) Prep: 15 min Cook: 20 min Serves 4 American cuisine 200 cal/serving
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Ingredients

Instructions

  1. Step 1: Preheat oven to 375°F (190°C) and line a 6-cup muffin tin with silicone liners.
  2. Step 2: In a skillet over medium heat, cook sausage until browned and crumbly (5-6 minutes), then drain excess fat and cool slightly.
  3. Step 3: Whisk together 4 large eggs, 2 tablespoons water, 1/4 teaspoon garlic powder, 1/4 teaspoon onion powder, 1/4 teaspoon sea salt, and 1/8 teaspoon black pepper in a bowl.
  4. Step 4: Stir cooled sausage and 1 tablespoon chopped parsley into the egg mixture.
  5. Step 5: Divide mixture evenly into muffin cups, filling each 3/4 full.
  6. Step 6: Bake for 18-20 minutes until edges are set and centers are just firm (toothpick should come out clean).

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Frequently asked questions

How long does Spiced Sausage and Egg Bites take to make?

Total time is about 35 minutes (15 min prep + 20 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Spiced Sausage and Egg Bites?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep large eggs from drying out.

Can I substitute ingredients in Spiced Sausage and Egg Bites?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Spiced Sausage and Egg Bites for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Spiced Sausage and Egg Bites whole30?

Yes — this recipe is tagged whole30 based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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