Chicken Sausage Egg Bites: Portable Protein for Every Lifestyle

Tired of skipping breakfast or settling for sugary snacks? Chicken sausage egg bites are here to revolutionize your mornings. These high-protein, low-carb bites are easy to prep ahead, taste amazing, and keep you full longer, all while fitting into busy lifestyles.

Key Takeaway

• Chicken sausage egg bites are rich in protein and low in carbs.
• Ideal for meal prep, on-the-go snacking, or post-workout fuel.
• Customizable with vegetables, herbs, or cheese.
• Great for keto, paleo, and gluten-free diets.
• Easy to cook at home with just a few ingredients.

Why Choose Chicken Sausage Egg Bites?

How to Make Chicken Sausage Egg Bites

These Spicy Chicken Sausage Egg Bites are perfect to prepare on Sunday and enjoy all week long. Inspired by the recipe at A Dash of Macros, they’re protein-packed, lightly spicy, and easy to reheat [1].

Ingredients

• 1¼ cups liquid egg whites
• 1 large whole egg
• 2 Cajun-style chicken sausage links, diced (e.g., Nature’s Promise, with ~2.5g fat each)
• ¼ cup diced jalapeños (plus an extra slice to top each bite)
• ½ teaspoon black pepper
• ½ teaspoon garlic powder
• A dash of salt

Here’s a simple bake method using a muffin tin:

1. Preheat the oven to 350 °F (175 °C). Lightly grease a muffin pan.
2. Whisk together eggs, a splash of milk or milk alternative, salt, and pepper.
3. Stir in diced, precooked chicken sausage, your favorite mix-ins, and cheese if desired.
4. Divide evenly into the muffin tin and bake for 20–25 minutes, until set.
5. Cool, store in the fridge (4–5 days) or freeze (up to 2 months). Reheat in 30–60 seconds in the microwave.

These bites are a portable, protein-rich breakfast or snack that supports macros effortlessly. With ~10 g of protein, minimal carbs, and easy meal-prep-friendly storage, they’re ideal for busy routines and fitness goals.For extra variety, try this popular method: Grab and Go Chicken Sausage Egg Bites recipe for a spicy twist with jalapeños and egg whites.

Quick & Savory Cheese Sausage Egg Bites

Credits: Gabrielle’s Kitchen

Mornings can be hectic, but breakfast doesn’t have to be. If you’re looking for a protein-packed, flavorful option that’s ready in minutes, the Cheese Sausage Egg Bites from this YouTube tutorial offer the perfect solution.

Whether you’re meal prepping for the week or need a grab-and-go option, this recipe is effortless and endlessly customizable.  They’re protein-packed, lightly spicy, and easy to reheat.

Ingredients & Prep

• Egg base: whole eggs whisked with a splash of milk
• Pre-cooked chicken sausage, sliced into bite-sized rounds
• Optional additions: shredded cheese, chopped spinach, diced bell peppers

Assembly & Baking

• Mix eggs, milk, sausage, and veggies
• Spoon the mixture into a muffin tin
• Top with cheese
• Bake at ~175 °C (350 °F) for 18–20 minutes until firm and lightly golden

Storage & Serving Tips

• Cool completely, then refrigerate for 4–5 days or freeze for longer storage
• Reheat in the microwave for a convenient grab-and-go breakfast

How to Make Chicken Sausage Egg Bites

Use this basic method for baking. Step-by-Step Instructions:

1. Preheat oven to 350 °F (175 °C); grease a muffin pan.
2. Whisk eggs, a splash of milk (or plant alternative), salt & pepper.
3. Stir in diced pre‑cooked chicken sausage, chopped veggies, cheese.
4. Pour into muffin cups (~¾ full); bake 20–25 minutes until fully set.
5. Cool, then store in the fridge (4–5 days) or freeze (up to 2 months); reheat 30–60 seconds in the microwave.

Add cottage cheese for extra protein, as featured in SELF’s guide: Eating it can “double your protein at breakfast” and create fluffy, satisfying bites [2].

Power Greens and Protein Skillet for Busy Weeknights

If you’re looking for a quick, one-pan dinner that’s both nutritious and flavorful, this chicken sausage and kale recipe from Milkwood Restaurant is the perfect go-to. It combines lean protein with dark leafy greens in a way that’s both satisfying and simple.

Ingredients:

• 2–3 chicken sausage links (sliced)
• 4 cups fresh kale (washed, stems removed)
• 1 tbsp olive oil
• 2 garlic cloves (minced)
• Salt and pepper to taste
• Optional: red pepper flakes, lemon juice

Steps to make it:

1. Slice your favorite chicken sausage into bite-sized pieces.
2. In a heated skillet with a drizzle of olive oil, sauté the sausage until browned and slightly crispy.
3. Add fresh, chopped kale to the pan and stir well.
4. Cook for 4–5 minutes until the kale is wilted and tender.
5. Season with garlic, salt, and pepper to taste. Optional: add red pepper flakes for heat.
6. Serve hot as-is, or pair with quinoa or roasted potatoes for a complete meal.

This simple recipe takes less than 20 minutes to prepare and is perfect for anyone seeking a low-carb, high-fiber dinner.

Oven-Baked Morning Bites Packed with Protein

For a high-protein breakfast you can prep ahead and grab on the go, these chicken sausage egg bites from Milkwood Restaurant are a top-tier option. They’re fluffy, cheesy, and full of flavor, without being greasy or heavy.These egg bites are delicious warm or cold, and they reheat beautifully.

Ingredients:

• 6 large eggs
• 3 chicken sausage links (fully cooked and chopped)
• ½ cup shredded cheese (cheddar or gouda)
• ¼ cup milk or unsweetened almond milk
• Salt and pepper to taste
• Optional: diced bell peppers or spinach

Steps to make them:

1. Preheat your oven to 375°F (190°C).
2. Lightly grease a muffin tin or use silicone cups.
3. Cook and dice fully-cooked chicken sausage.
4. In a bowl, whisk together eggs, a splash of milk, salt, and pepper.
5. Stir in the chopped sausage, shredded cheese (optional), and diced veggies like bell peppers or spinach.
6. Fill each muffin cup about ¾ full with the mixture.
7. Bake for 20–25 minutes or until the centers are set and lightly golden.
8. Let cool slightly before removing and storing.

These egg bites store well in the fridge for up to 5 days and can be frozen for longer-term use. Just reheat before eating. 

Conclusion

Chicken sausage egg bites are more than just a trendy breakfast, they’re a practical, protein-rich solution for modern lifestyles. Whether you’re following a keto, paleo, or high-protein diet, these bites offer the perfect balance of convenience and nutrition.From spicy jalapeño-studded options to cheesy veggie-packed varieties, they’re endlessly customizable and easy to prep in advance. Ready in minutes, portable, and satisfying. They turn rushed mornings into something nourishing.

FAQ

1. Can I make chicken sausage egg bites without cheese?

Yes, you can absolutely skip the cheese if you’re dairy-free or simply prefer a lighter version. The egg and sausage provide plenty of flavor and structure on their own. You can also add extra veggies like spinach or mushrooms for more texture.

2. How long do chicken sausage egg bites last in the fridge?

When stored in an airtight container, chicken sausage egg bites last about 4 to 5 days in the refrigerator. For best quality, allow them to cool fully before refrigerating to avoid condensation.

3. Can I freeze them and reheat them later?

Yes! These bites freeze very well. Store them in a freezer-safe bag for up to 2 months. To reheat, microwave straight from frozen for 60–90 seconds, or thaw overnight and warm for 30 seconds.

4. Are these egg bites suitable for meal prep?

Definitely. In fact, chicken sausage egg bites are a top choice for meal prepping because they’re quick to make, easy to portion, and reheat beautifully. They’re great for breakfast, post-workout snacks, or even a light lunch on the go.

References

1. https://adashofmacros.com/chicken-sausage-egg-bites/ 
2. https://www.littlebitsof.com/high-protein-sweet-potato-chicken-sausage-egg-bites/ 

Related Articles

1. https://milkwoodrestaurant.com/chicken-sausage-and-egg-breakfast/ 
2. https://milkwoodrestaurant.com/chicken-sausage-and-kale
3. https://milkwoodrestaurant.com/chicken-sausage-egg-bites 

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