American · Snack
Baked Chicken Sausage and Kale Egg Muffins
Baked egg muffins with lean chicken sausage and wilted kale, make once and enjoy over the week from fridge for a hearty savoury protein snack.
$
18 minsPrep
22 minsCook
40 minsTotal
EasyLevel
Nutrition per serving
186Calories
24gProtein
7gFat
5gCarbs
1gSugar
1gFiber
485mgSodium
145mgChol
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Instructions
1
Prep
Preheat oven to 180°C (350°F) and brush 4 muffin holes with olive oil. Remove kale stems, chop finely. Grate garlic, crush fennel seeds, chop parsley. Whisk whole egg, egg whites, almond milk, garlic, fennel, salt, pepper, and chili flakes until smooth.
2
Saute
Heat olive oil in a small non-stick pan over medium heat. Break chicken sausage into crumbles, cook 3 to 4 minutes until browned and cooked through. Add kale, toss 1 to 2 minutes until wilted. Remove from heat and cool slightly.
3
Build
Divide cooked sausage, kale, and parsley evenly between 4 greased muffin holes. Pour egg mixture over fillings, filling each hole three-quarters full.
4
Bake
Place muffin tin in preheated oven, bake 18 to 20 minutes until puffed, set in centre, and lightly golden on top. Cool in tin 8 minutes.
5
Plate
Run a knife around each muffin and lift onto a cooling rack. Cool fully, then portion into 2 airtight containers of 2 muffins each. Refrigerate up to 4 days. Reheat in microwave for 40 seconds or oven at 160°C for 5 minutes. Serve with cherry tomatoes, cucumber, or yogurt dip.
Recipes use AI and Edamam. Always check for allergens before cooking. Spotted something wrong—email us at hello@grubplanit.com.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 1 large egg
- 2 large egg whites
- 80g (2.8 oz) lean chicken sausage
- 40g (1.4 oz) fresh curly kale
- 18ml (1.2 tbsp) unsweetened almond milk
- 0.5 tbsp fresh parsley
- 1 garlic clove
- 0.25 tsp fennel seeds
- 0.25 tsp fine salt
- 0.25 tsp black pepper
- pinch red chili flakes
- 0.5 tbsp olive oil