These kale and mushroom egg bites offer a savory and nutritious breakfast option packed with flavor and gut-friendly ingredients. They’re wonderful straight out of the oven, or for breakfast on the go.
What Makes Kale and Mushroom Egg Bites Gut-Healthy?
The ingredients in our kale and mushroom egg bites offer all three of the 3 P’s that experts cite as important for gut health — polyphenols, prebiotics, and probiotics.
Nutritionists and researchers praise kale and other leafy greens for their polyphenol content, which are antioxidants known for their anti-inflammatory properties and potential to support gut health.
Kale also contains prebiotic fibers that serve as fuel for beneficial gut bacteria, promoting a diverse and thriving gut microbiome.
We have written about mushrooms and their gut-boosting qualities here. Mushrooms contain polyphenols as well, which help combat oxidative stress and inflammation in the body. Additionally, certain types of mushrooms contain prebiotic fibers that nourish beneficial gut bacteria, contributing to overall gut health.
Finally, cottage cheese provides probiotics, further supporting gut flora balance and overall digestive wellness.
Ingredients for Kale and Mushroom Egg Bites
You’ll need the following for your kale and mushroom egg bites:
- chopped kale
- mushrooms (I used a mix of baby bella, white, and cremini)
- avocado or olive oil
- kosher salt, divided
- large eggs
- cottage cheese
- half and half
- hot sauce
- dried parsley
- garlic powder
- black pepper
- butter or cooking spray for muffin tin
- fresh chives or scallions for garnish (optional)
How to Make Kale and Mushroom Egg Bites
Preheat oven to 350°. Grease a standard 12-muffin pan generously with cooking spray or butter. (From my experience, silicone pans are most effective in preventing egg bites from sticking.)
Finely chop the kale and mushrooms with a knife and cutting board or in a food processor.
Heat 1 Tsp avocado or olive oil in a skillet over medium heat. Sauté the kale, mushrooms, and 1/2 tsp salt for 2 – 3 minutes until softened. Set aside to cool.
Blend the eggs, cottage cheese, half and half, hot sauce, parsley, garlic powder, 1/2 teaspoon salt, and pepper with an immersion blender or regular blender, until the mixture is frothy and well blended.
Carefully and evenly pour the egg mixture into the wells of the muffin tin. Then evenly drop small spoonfuls of the kale and mushroom mixture and gently stir each well to blend into the egg mixture.
Bake for 18-20 minutes in the oven until the egg bites are cooked and feel firm and springy.
Run a butter knife around the edge of each well to loosen the bites. Let cool slightly, then remove to a plate. Garnish with chopped chives or scallions (optional) and serve.
Recipe FAQs
Can I use different greens instead of kale?
Absolutely! Feel free to substitute kale with spinach, Swiss chard, or any other leafy greens you prefer.
Can I make these egg bites ahead of time?
Yes, Kale and Mushroom Egg Bites are perfect for meal prep. Simply store them in an airtight container in the refrigerator for up to 3-4 days, or freeze them for longer storage.
Can I customize the fillings?
Of course! You can add or substitute ingredients to suit your taste preferences. Consider adding diced bell peppers, onions, tomatoes, or your favorite cheese for variety.
Can I use a different type of mushroom?
Yes, you can use any type of mushroom you prefer, such as button mushrooms, cremini mushrooms, or shiitake mushrooms. Just be sure to chop them well before cooking.
Can I use silicone molds?
Yes, silicone molds can be very helpful to prevent sticking. Adjust the baking time as needed based on the silicone molds you have.
Are these egg bites suitable for a low-carb or keto diet?
Yes, Kale and Mushroom Egg Bites are low in carbohydrates and high in protein, making them suitable for low-carb or keto diets.
Can I reheat these egg bites?
Yes, you can reheat them in the microwave for a quick and easy breakfast or snack. Alternatively, you can reheat them in the oven at 350°F (175°C) for about 10-15 minutes until heated through.
Kale and Mushroom Egg Bites
Ingredients
- 2 cups chopped kale
- 4 oz mushrooms (or 1 large portobello cap), chopped e.g., bella, cremini, white
- 1 tsp avocado or olive oil
- 1 tsp kosher salt, divided
- 7 large eggs
- 1/4 cup cottage cheese
- 1/4 cup half and half
- 1 tsp hot sauce
- 1/2 tsp dried parsley
- 1/2 tsp garlic powder
- 1/4 tsp black pepper
- butter or cooking spray for muffin pan
- chopped chives or scallions for garnish (optional)
Instructions
- Preheat oven to 350°. Grease a standard 12-muffin pan generously with cooking spray or butter. (Note: from my experience, silicone pans are most effective in preventing egg bites from sticking.)
- Finely chop the kale and mushrooms with a knife and cutting board or in a food processor.
- Heat 1 Tsp avocado or olive oil in a skillet over medium heat. Sauté the kale, mushrooms, and 1/2 tsp salt for 2-3 minutes until softened. Set aside to cool.
- Blend the eggs, cottage cheese, half and half, hot sauce, parsley, garlic powder, 1/2 teaspoon salt, and pepper with an immersion blender or regular blender, until the mixture is frothy and well blended.
- Carefully and evenly pour the egg mixture into the wells of the muffin tin. Then evenly drop small spoonfuls of the kale and mushroom mixture and gently stir each well to blend into the egg mixture.
- Bake for 18-20 minutes in the oven until the egg bites are cooked and feel firm and springy.
- Run a butter knife around the edge of each well to loosen the bites. Let cool slightly, then remove to a plate. Garnish with chopped chives or scallions (optional) and serve.
Nutrition
2 Comments
Easy to serve for a brunch and yummy.
Perfect to re-warm for a quick breakfast! I made this twice – first time with regular pan and some of the egg bites stuck. Second time with silicone pan and they popped out easily!