Kale and Mushroom Egg Bites
These kale and mushroom egg bites are a savory and nutritious breakfast option packed with flavor and gut-friendly ingredients, including plant-based nutrition from kale and mushrooms, probiotics benefits of cottage cheese, and protein from eggs.
Servings: 10 people
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
Serving: 69g | Calories: 94kcal | Carbohydrates: 1g | Protein: 6g | Fat: 6.9g | Saturated Fat: 2.6g | Polyunsaturated Fat: 0.8g | Monounsaturated Fat: 2.5g | Cholesterol: 155mg | Sodium: 204mg | Potassium: 118mg | Fiber: 0.3g | Sugar: 1.1g | Vitamin A: 87.4IU | Vitamin C: 4.3mg | Calcium: 42.9mg | Iron: 0.7mg