Ingredients
Scale
- 1 tablespoon olive oil
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 8 ounces mushrooms, thinly sliced
- ½ pound hot chicken sausage, or sweet if preferred
- 3 ounces sun-dried tomatoes, finely chopped
- 2 cups chopped kale
- 8 ounces feta cheese, crumbled
- Pam cooking spray
- 1 1/2 cups egg substitute, or 6 eggs
Instructions
- Preheat oven to 350°F (175°C).
- In a skillet over medium heat, sauté chopped onion in olive oil until translucent (about 4 minutes). Add minced garlic and sauté for 1 more minute.
- Stir in sliced mushrooms and cook until softened (about 5 minutes). Add chicken sausage and cook until fully browned (about 6 minutes), breaking it into smaller pieces.
- Mix in sun-dried tomatoes, then add chopped kale and cook until slightly wilted (about 2 minutes). Turn off heat and stir in crumbled feta cheese.
- Spray muffin pan with cooking spray, fill each cup with the vegetable mixture, then pour egg mixture just below the rim.
- Bake for 25-30 minutes until eggs are set and lightly golden.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 breakfast cup (120g)
- Calories: 180
- Sugar: 2g
- Sodium: 350mg
- Fat: 10g
- Saturated Fat: 3g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 9g
- Fiber: 2g
- Protein: 14g
- Cholesterol: 60mg