Smoked Chicken Sausage Egg Bites

Alissa Marie Wellness

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

Cook Time 20

Total Time 30

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

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