• Skip to primary navigation
  • Skip to header navigation
  • Skip to footer top navigation
  • Skip to footer bottom navigation
  • Skip to content
  • Skip to primary sidebar
Skinny & Fit is Always Delicious
Display Search Bar
Follow me on Facebook! Follow me on Twitter! Follow me on Pinterest! Follow me on Instagram! Follow me on YouTube! Contact Cart
  • Client Login

Skinny Fitalicious®

Because skinny & fit always tastes delicious

  • Weight Loss Coaching
  • Weight Loss Coaching
    • Coaching / Free Consult
  • Free Class
  • Podcast
  • Blog
  • Recipes
    • Recipe Index
    • Meal Plans
  • Podcast
  • Cookbook
  • About
    • About Megan
    • Policies
    • Contact

BONUS!

3 Smart Strategies To Stop Cravings So You Can Lose Weight!

Sausage Kale Coconut Egg Muffins {GF, Low Cal, Paleo}

January 9, 2017

This post contains affiliate links. As an Amazon associate I earn qualifying purchases. Click here for more about this policy.

Paleo Sausage Kale Coconut Egg Muffins made with coconut flour for a rich, creamy texture. High protein, low carb breakfast muffins that are hearty, filling & taste like mini pizzas! Gluten Free + Low Calorie + Paleo

Paleo Sausage Kale Coconut Egg Muffins made with coconut flour for a rich, creamy texture. Hearty & filling breakfast muffins that tastes like mini pizzas! Gluten Free + Low Calorie + Paleo

Hello Muffin Monday! Do I have a goodie for you guys. But first, important reminder! Today is the last day to register for Fall Group Coaching. Make sure you head over and register before you forget. I would hate to see you miss out on this amazing program and accountability group!

Okay, so fast forward to muffins…

You know how much I adore my egg muffins. Easy spinach pepper egg muffins and cauliflower egg muffins are regular rotations on my weekly meal prep. It’s an easy way to get a protein packed breakfast and sneak in some veggies. Egg muffins also guarantees you’ll be eating healthy every morning because there’s no fuss of cooking. All you need is 30 seconds in the microwave and EAT!

Paleo Sausage Kale Coconut Egg Muffins made with coconut flour for a rich, creamy texture. Hearty & filling breakfast muffins that tastes like mini pizzas! Gluten Free + Low Calorie + Paleo

I’ve taken egg muffins to a whole new levels with these Sausage Kale Coconut Egg Muffins. They are serious egg muffin business! You’re probably not going to believe this, but these taste a lot like a sausage egg muffin from McDonald’s. I could be wrong about that, seeing as it’s been over a decade since I had one. Either way the creamy, dense texture of these remind me a lot of them.

Paleo Sausage Kale Coconut Egg Muffins made with coconut flour for a rich, creamy texture. Hearty & filling breakfast muffins that tastes like mini pizzas! Gluten Free + Low Calorie + Paleo

For these Sausage Kale Coconut Egg Muffins, I added coconut flour, and let me just say it makes these amazing. That coconut flour gives them them a rich, almost butter-like texture. It makes them much heartier than a regular egg muffin and more filling too!

The sausage gives the breakfast muffins extra protein and a tasty, salty, pizza like flavor no one can resist. At least I can’t. Some habits never get old! The kale and pepper tie everything together and add a bit of crunch.

Paleo Sausage Kale Coconut Egg Muffins made with coconut flour for a rich, creamy texture. Hearty & filling breakfast muffins that tastes like mini pizzas! Gluten Free + Low Calorie + Paleo

There’s definitely a lot of fun to be had with this recipe. It’s like pizza. The topping options are endless and anything you add is guaranteed delicious. If you make them, be sure to tag me on Instagram so I can re-share your pizza making masterpieces!

Hungry for More? Subscribe to get insider tips delivered to your inbox! And be sure to stay in touch on Facebook, Twitter, Pinterest and Instagram for all of the latest updates.

Sausage Kale Coconut Egg Muffins

Paleo Sausage Kale Coconut Egg Muffins made with coconut flour for a rich, creamy texture. Hearty and filling breakfast muffins that tastes like mini pizzas! Gluten Free + Low Calorie + Paleo + Low Carb

Author Skinny Fitalicious
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 12 servings
Calories 65 kcal
Paleo Sausage Kale Coconut Egg Muffins made with coconut flour for a rich, creamy texture. Hearty & filling breakfast muffins that tastes like mini pizzas! Gluten Free + Low Calorie + Paleo
Print

Ingredients

  • 12 eggs whites
  • 4 eggs
  • 1/2 cup red bell pepper diced
  • 2/3 cup almond milk unsweetened
  • 1 cup kale shredded
  • 1/2 cup coconut flour
  • 1 cup chicken sausage I used Applegate chicken apple breakfast sausage
  • 1/2 tsp thyme
  • salt and pepper to taste
US Customary - Metric

Instructions

  1. Preheat oven 350 F. Prepare a muffin tin with liners or spraying liberally with cooking spray. Muffin liners work best here!
  2. In a medium bowl, whisk together the eggs white, eggs, milk, salt, pepper and thyme until frothy.
  3. To the eggs, add sausage, kale, red bell pepper and coconut flour. Stir together just until the coconut flour has been absorbed by the mixture. Do not over mix or the batter with stiffen from the coconut flour.
  4. Add the batter to the muffin cavities, dividing it evenly among the 12 cavities.
  5. Bake at 350 F for 25 minutes.
  6. Remove from the oven and transfer muffins to a wire rack to cool 5 minutes before eating.
  7. Store muffins in the refrigerator 4-5 days. They also freeze well!

Recipe Notes

  • Measure the coconut flour properly to ensure they turn out.
  • My Amazon shop has more products similar to those used for this recipe and that I recommend to my nutrition clients.
Course Breakfast
Cuisine American
Keyword breakfast, coconut, egg cup, egg muffin, gluten free, healthy, kale, low calorie, low carb, Paleo, sausage
Nutrition facts per serving (1egg muffin)
Calories 65 kcal
Fat 2 g
Saturated Fat 0.1 g
Cholesterol 6.5 mg
Sodium 137.8 mg
Potassium 0 mg
Carbohydrates 1.3 g
Fiber 0.4 g
Sugar 0.4 g
Protein 7.4 g
Vitamin A 0 %
Vitamin C 0 %
Calcium 0 %
Iron 0 %

Love my recipes?

Check out my cookbook!

Learn More

What I Used For The Recipe

        

Paleo Sausage Kale Coconut Egg Muffins made with coconut flour for a rich, creamy texture. High protein, low carb breakfast muffins that are hearty, filling & taste like mini pizzas! Gluten Free + Low Calorie + Paleo

Paleo Sausage Kale Coconut Egg Muffins made with coconut flour for a rich, creamy texture. High protein, low carb breakfast muffins that are hearty, filling & taste like mini pizzas! Gluten Free + Low Calorie + Paleo

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.

< Previous Post
Next Post >
207 shares
  • Share120
  • Tweet

Reader Interactions

Leave a Comment

    Leave a Comment Cancel reply

    Recipe Rating




  1. Carla says

    January 9, 2017 at 4:04 am

    Ooooh. Yes. A whole NEW level.
    ((((adds coconut flour to grocery list))))

    Reply
    • Megan says

      January 9, 2017 at 6:24 pm

      Oh friend you would love!

      Reply
  2. Susie @ SuzLyfe says

    January 9, 2017 at 4:31 am

    It has been too long since I made egg muffins. I guess because Alex hasn’t really needed overnights and such. But maybe I should do them for old time’s sake..

    Reply
    • Megan says

      January 9, 2017 at 6:24 pm

      You should! These I know you’d love.

      Reply
  3. Blair says

    January 9, 2017 at 6:33 am

    These look so light, healthy, and flavorful! I actually have the ingredients sitting on my counter right now to make some egg muffins this morning…but mine are just plain egg and cheese for the kids! 🙂

    Have a great week, Megan!

    Reply
    • Megan says

      January 9, 2017 at 6:22 pm

      I bet your boys loved them!

      Reply
  4. Kelli Shallal says

    January 9, 2017 at 6:42 am

    Oh my gosh I know the last time I had an egg McMuffin was on a road trip but it’s probably been years! I usually stop for a feta egg white sandwich at Starbucks instead, I tell myself it’s “healthier” but in reality it’s a frozen breakfast burrito with probably just as much crap in it ha ha

    Reply
    • Megan says

      January 9, 2017 at 6:21 pm

      Healthier is always better than the alternative or starving. Sometimes you have to pick your battles!

      Reply
  5. lindsay Cotter says

    January 9, 2017 at 7:19 am

    a new new concept of pizza to go! haha. Love it! and hope your week is less crazy. YOu amaze me with all you are doing. AWESOME!

    Reply
    • Megan says

      January 9, 2017 at 6:20 pm

      Pizza to go, why didn’t I think of that? And…thank you! I’ve been working hard. It’s called a lot of planning.

      Reply
  6. Laura @ Sprint 2 the Table says

    January 9, 2017 at 1:38 pm

    I actually had my first egg McMuffin over in vegas last week. It was as nasty as I’d hoped it would be. LOL! I’m sure these would have satisfied much better. It’s been WAY too long since I’ve made egg muffins!

    Reply
    • Megan says

      January 9, 2017 at 6:19 pm

      I can’t remember the last time I had one of those, but you’re always welcome to swing by. Vegas isn’t that far from Phoenix!

      Reply
  7. Karly says

    January 10, 2017 at 9:17 am

    LOVE a good egg muffin. It’s the closest I can get to tricking my body into thinking I’m having a real muffin without feeding it all of the carbs. Totally making these soon!

    Reply
    • Megan says

      January 11, 2017 at 10:09 am

      Hope you love them!

      Reply
  8. Lauren @ Smiles Between Sets says

    January 10, 2017 at 9:40 am

    Oh wow! You had me at mini pizzas! I actually have some coconut flour in my pantry, wondering what the heck to use it for. Cannot WAIT to try these! 🙂

    Reply
    • Megan says

      January 11, 2017 at 10:10 am

      Oh good use of that coconut flour, you will love Lauren!

      Reply
  9. Jenna says

    May 15, 2017 at 10:50 am

    Hi! I am so excited to make this. I much prefer savory breakfast foods than sweet but it’s so hard to find healthy savory breakfast foods! i just wanted to clarify, do you add 12 egg whites and then 4 additonal eggs with egg whites includes as well?

    Reply
    • Megan says

      May 15, 2017 at 10:58 am

      Yep, 16 eggs total. You will love!

      Reply
  10. Melissa says

    June 5, 2017 at 6:59 pm

    Can you replace 2 eggs whites with one egg white + one yolk for a few of the eggs? Not sure what I’d do with a whole dozen yolks…but not sure if it would throw off the consistency. Thanks much! they look amazing…

    Reply
    • Megan says

      June 6, 2017 at 5:29 pm

      You would replace 2 egg whites with 1 whole egg. I haven’t tried it, but it usually works.

      Reply

Primary Sidebar

Meet Megan

Megan is a nutrition practitioner, author of the Low Calorie Cookbook and podcast host of the Dish On Ditching Diets. Megan helps women over 35 lose weight after losing 80 pounds herself. Here you get low calorie recipes for weight loss that balance hormones. Learn more about my weight loss programs HERE!

  • Nutrition Coaching
  • Skinny Fitalicious Meal Plans
  • Shop and Resources
  • Weight Loss Tips

Latest Video

https://youtu.be/L1t4wDjG5do

Some links on this site are affiliate links for which I am compensated a small commission if the link is clicked and a purchase is made. There is no cost to you. For a full disclosure policy, visit my Policies.

My Cookbook

low calorie cookbook

Follow me on Facebook! Follow me on Twitter! Follow me on Pinterest! Follow me on Instagram! Follow me on YouTube!
  • Weight Loss Coaching
  • Free Weight Loss Class
  • Podcast
  • Recipe Index
  • Contact
  • Disclaimer
© 2022 Skinny Fitalicious® Design by Melissa Rose Design Development by Once Coupled