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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
Hello Muffin Monday! 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!
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.
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.
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!
More Egg Muffin Recipes
- Spinach Pepper Egg White Muffins
- Quinoa Salsa Egg Muffins
- Avocado Egg Muffins
- Pizza Egg Muffins
- Cauliflower Egg Muffins
- Cheesy Sausage Broccoli Egg Muffins
Sausage Kale Coconut Egg Muffins
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 teaspoon thyme
- Salt and pepper to taste
Instructions
- Preheat oven 350 F. Prepare a muffin tin with liners or spraying liberally with cooking spray. Muffin liners work best here!
- In a medium bowl, whisk together the eggs white, eggs, milk, salt, pepper and thyme until frothy.
- 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.
- Add the batter to the muffin cavities, dividing it evenly among the 12 cavities.
- Bake at 350 F for 25 minutes.
- Remove from the oven and transfer muffins to a wire rack to cool 5 minutes before eating.
- Store muffins in the refrigerator 4-5 days. They also freeze well!
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.
Nutrition
Do you cook the sausage beforehand? Or does it cook with the eggs inside the muffin?
The sausage used is already pre-cooked like the one linked in the recipe card. All you do is heat it so there is not need to cook it ahead of time unless you are using sausage that is not pre-cooked.
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...
You would replace 2 egg whites with 1 whole egg. I haven't tried it, but it usually works.
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?
Yep, 16 eggs total. You will love!
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! 🙂
Oh good use of that coconut flour, you will love Lauren!
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!
Hope you love them!
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!
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!
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!
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.
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
Healthier is always better than the alternative or starving. Sometimes you have to pick your battles!
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!
I bet your boys loved them!
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..
You should! These I know you'd love.
Ooooh. Yes. A whole NEW level.
((((adds coconut flour to grocery list))))
Oh friend you would love!