If you’re looking for a healthy, protein-packed breakfast or snack that’s easy to make and perfect for meal prepping, these Kale & Mushroom Egg Bites are just what you need! Not only are they low in carbs and gluten-free, but they are also loaded with nutrients like vitamins, antioxidants, and healthy fats. Plus, they’re great for on-the-go meals or reheating throughout the week. Let’s dive into how to make this delicious recipe and some tips for customizing it to fit your taste!
Ingredients
- 8 large eggs
- 1 cup fresh kale (finely chopped)
- 1 cup mushrooms (chopped)
- ½ cup shredded cheese (optional, cheddar or mozzarella work well)
- ¼ cup milk (or non-dairy milk like almond or oat milk)
- 1 small onion (diced)
- 2 garlic cloves (minced)
- 1 tablespoon olive oil
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon paprika (optional, for extra flavor)
- Cooking spray or butter (to grease the muffin tin)
Execution
Preheat the Oven: Preheat your oven to 350°F (175°C) and lightly grease a muffin tin with cooking spray or butter to prevent sticking.
Sauté the Vegetables: In a pan, sauté diced onions, garlic, and mushrooms in olive oil until softened, then add kale and cook until it wilts. Set aside to cool.
Whisk the Eggs and Add Seasoning: Add the sautéed vegetables (and cheese if using) to the whisked eggs and gently stir to combine everything evenly.
Combine the Egg Mixture with Vegetables Divide the dough into smaller portions. Roll each portion into long ropes, roughly ½ inch thick, and cut into small, bite-sized pieces. For added texture, roll each gnocchi piece over the back of a fork to create ridges.
Fill the Muffin Tin and Bake: Pour the egg mixture into the muffin tin, filling each cup about three-quarters full. Bake for 18-22 minutes until the egg bites are set.
Cool and Enjoy: Allow the egg bites to cool for a few minutes before removing them from the tin. Serve warm or store for later.
Additional tips
- Dairy-Free: Omit cheese or use dairy-free alternatives.
- Add Protein: Include cooked bacon, sausage, or chicken for more protein.
- Customize Veggies: Swap kale and mushrooms for spinach, bell peppers, or zucchini.
- Freezing: Egg bites freeze well for meal prep.
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