Spiced Sausage and Egg Bites

By , Test Kitchen Director · 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 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.

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).

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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