Spiced Sausage and Egg Bites

By AislePrompt Editorial · ·

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are developed and reviewed.

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 recipe, ready in about 35 minutes, pairs ground pork sausage, eggs, water 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 Whole30 week and pairs well with roasted sweet potato or a simple olive-oil salad. 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.

Prep: 15 min Cook: 20 min Serves 4 American cuisine 200 cal/serving
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Ingredients

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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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