Protein Egg Bites

Smoked Chicken Sausage Egg Bites 

Written by Published on in Breakfast, recipes
Protein Egg Bites
Alissa Marie Wellness

Smoked Chicken Sausage Egg Bites

hese smoked chicken sausage egg bites are one of my go-to high-protein breakfasts when I want something quick, balanced and satisfying.
They’re simple, packed with protein and easy to prep ahead for the week. No heavy add-ins. Just real ingredients that keep you full and energized instead of hungry an hour later.
They also reheat well, which makes them perfect for busy mornings or post-workout meals. I rotate different chicken sausage flavors to keep them interesting. Roasted red pepper works really well in this version.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 6 egg bites
Course: Breakfast
Calories: 70
Ingredients Method Notes

Ingredients
  

  • 5 large eggs
  • 1/2 cup liquid egg whites
  • 1/2 cup cottage cheese
  • 1 smoked chicken sausage link diced
  • 1/2 cup fresh spinach chopped
  • 1/4 tsp garlic powder
  • Salt and pepper to taste
  • 2 tbsp shredded cheddar cheese light sprinkle on top

Method
 

  1. Preheat oven to 350°F.
  2. In a mixing bowl combine eggs, egg whites and cottage cheese.
  3. Whisk well or blend for a smoother texture.
  4. Lightly grease a 6-cup muffin tin.
  5. Pour the egg mixture evenly into each cup.
  6. Top each with diced chicken sausage, chopped spinach, garlic powder, salt and pepper.
  7. Sprinkle a small amount of shredded cheddar over each egg bite.
  8. Bake for 20–25 minutes, or until the centers are fully set.
  9. Let cool for 5 minutes before removing from the muffin tin.

Notes

Cooking Notes

• Blending the eggs and cottage cheese creates a smoother, fluffier egg bite similar to coffee shop versions.
• If you prefer more texture, simply whisk instead of blending.
• Silicone muffin trays work best and make removal much easier.
• These store well in the refrigerator for 3–4 days and reheat in about 30 seconds in the microwave.
• You can also freeze them for quick breakfasts. Reheat straight from frozen for about 60–90 seconds.
 

Macro Estimates Per Egg Bite ( I usually do 2-3 )

 
Calories: 70-74
Protein: 8g
Carbohydrates: 2 g
Fat: 4g
 

Gut Health Notes

Eggs are an excellent protein source that supports muscle repair and satiety. Pairing them with fiber-rich vegetables like spinach helps support digestion and gut microbiome diversity.

Cottage cheese adds additional protein and calcium while also helping create a softer texture without needing heavy cream or extra cheese.

Choosing a clean chicken sausage with minimal additives keeps the recipe lighter and easier on digestion while still adding flavor and protein.

Adding vegetables like spinach also provides magnesium and antioxidants that support metabolic and hormone health

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