Searching for a delicious, high-protein breakfast that supports your heart health and fits into a busy schedule? These savory egg bites are the perfect solution. Inspired by popular coffee shop favorites but made with lean turkey sausage and fresh asparagus, these "egg muffins" are specifically designed to be a nutrient-dense, low-carb alternative to traditional greasy breakfast sandwiches.
Whether you are looking for a macro-friendly meal prep option, a weight-loss-friendly snack, or something that fits a GLP-1 or diabetic diet, these bites deliver. They offer a light, airy texture with an Italian-inspired punch of fresh basil and Parmesan cheese. Best of all, they are incredibly portable, just heat and go for a nutritious start to even your busiest mornings.
These egg bites prioritize lean protein and fiber-rich vegetables to provide sustained energy without the heavy saturated fats and sodium found in standard breakfast sausages. By using skim milk and light turkey crumbles, we’ve created a heart-healthy profile that supports cardiovascular wellness while keeping calories in check.
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It is natural for egg bites to puff up in the oven and deflate slightly as they cool. To minimize this, avoid over-whisking the eggs, which incorporates too much air.
Yes! You can substitute the 8 large eggs with 2 cups of liquid egg whites. The texture will be slightly firmer, and the color will be lighter, but they will still be delicious and high in protein.
Steaming for 1-2 minutes ensures the asparagus is tender-crisp. If you put raw asparagus in the oven for only 10 minutes, it may remain too tough to enjoy.
The secret is moisture. We use skim milk to keep them light, but baking them at a lower temperature or using a water bath (placing the muffin tin inside a larger pan with an inch of water) can create an even silkier, custard-like texture.
Looking for more nutrient-dense ways to start your morning without sacrificing flavor? These heart-healthy egg recipes prioritize lean proteins and fresh vegetables to keep your heart strong and your energy levels high.
Streamline your busy mornings with these high-protein breakfast options designed for easy storage and reheating. These meal-prep-friendly recipes ensure you always have a satisfying, macro-friendly meal ready to go when you are.
Recipe yields 8 servings
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.
Lightly coat 2 mini muffin pans (each with 24 cups) with nonstick cooking spray.
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.
Remove from the muffin pans and top with additional fresh basil, if desired. Serve immediately.
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.
To create a perfectly balanced breakfast, pair these high-protein bites with a source of complex carbohydrates or fresh fruit. A small bowl of steel-cut oats, a slice of sprouted grain toast, or a side of fresh berries will provide the fiber needed for long-lasting morning energy.
Replace the skim milk with unsweetened almond or soy milk, and omit the Parmesan cheese (or use a nutritional yeast substitute).
Skip the turkey sausage and add sautéed mushrooms or sun-dried tomatoes for a savory, meat-free version.
If you don't have asparagus, chopped spinach, kale, or small broccoli florets work beautifully in the same ratio.