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Asparagus and Sausage Egg Cups

Healthy Kids Asparagus and Sausage Egg Cups Recipe

               
Asparagus and Sausage Egg Cups
Asparagus and Sausage Egg Cups make healthy, portable, and keto-friendly breakfast. With plenty of protein and Italian-inspired flavor, these egg “muffins” are a healthy alternative to high-fat breakfast options.
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Ingredients
Recipe yields 8 servings
4 asparagus spears
8 large eggs
1/2 cup skim milk
1/2 tsp black pepper
1/8 tsp salt
4 oz crumbled turkey sausage, cooked
1/3 cup grated Parmesan cheese
2 Tbsp chopped fresh basil
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Directions
Step 1

Preheat the oven to 375°. In the top of a double boiler, steam the asparagus for 1 to 2 minutes, or until slightly softened. Remove and chop the asparagus.

Step 2

Lightly coat 2 mini muffin pans (each with 24 cups) with nonstick cooking spray.

Step 3

In a large bowl, whisk the eggs, milk, pepper and salt. Stir in the turkey sausage, asparagus, cheese and basil. Fill 32 of the prepared muffin cups almost to the top with the egg mixture. Bake until the egg mixture puffs and is just set in the center, about 8 to 10 minutes.

Step 4

Remove from the muffin pans and top with additional fresh basil, if desired. Serve immediately.

Step 5

Egg cups can be frozen. To freeze: cool completely and wrap the cups individually in plastic wrap. Place the wrapped cups in a freezer-safe plastic bag. The cups can be frozen for up to 2 months. To reheat, remove the plastic wrap, wrap in a moist paper towel and microwave for 60 to 90 seconds, or until hot.

Time: 30 minutes
Servings: 8
Calories: 128
Make this for: Gluten Free Heart Healthy
Dietary Review:
dietary-image
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian.
Nutrition Info
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Nutrition facts
Serving Size: 4 muffins
Per serving:
calories:128
total fat:8g
sat fat:0g
cholesterol:180mg
sodium:384mg
total carb:0g
fibers:0g
proteins:16g

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Healthy Kids Asparagus and Sausage Egg Cups Recipe
Ingredients
Recipe yields 8 servings
4 asparagus spears
8 large eggs
1/2 cup skim milk
1/2 tsp black pepper
1/8 tsp salt
4 oz crumbled turkey sausage, cooked
1/3 cup grated Parmesan cheese
2 Tbsp chopped fresh basil
Directions
Step 1

Preheat the oven to 375°. In the top of a double boiler, steam the asparagus for 1 to 2 minutes, or until slightly softened. Remove and chop the asparagus.

Step 2

Lightly coat 2 mini muffin pans (each with 24 cups) with nonstick cooking spray.

Step 3

In a large bowl, whisk the eggs, milk, pepper and salt. Stir in the turkey sausage, asparagus, cheese and basil. Fill 32 of the prepared muffin cups almost to the top with the egg mixture. Bake until the egg mixture puffs and is just set in the center, about 8 to 10 minutes.

Step 4

Remove from the muffin pans and top with additional fresh basil, if desired. Serve immediately.

Step 5

Egg cups can be frozen. To freeze: cool completely and wrap the cups individually in plastic wrap. Place the wrapped cups in a freezer-safe plastic bag. The cups can be frozen for up to 2 months. To reheat, remove the plastic wrap, wrap in a moist paper towel and microwave for 60 to 90 seconds, or until hot.

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