Kale and Mushroom Egg Bites combine veggies, protein, simplicity, and deliciousness all in one little cup! Meal prep a batch and you’ve got a nutritious and delicious breakfast for the week!
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Why You’ll LOVE This Recipe
Is making a protein packed breakfast difficult to make during busy mornings? SAME! These Kale and Mushroom Egg Bites are easy to make ahead of time and have on the go!
Need I entice you further?
Each egg bite has 6 grams of protein, just over 60 calories, and some veggie! Can you talk about a more nutritious way to start your day? Pair a few of these with some toast and you’re sure to be full until lunch!
Ingredients
These egg bites really only require a few ingredients but some of the main ones are:
Egg Whites– Egg whites are low in calories and high in protein. This is the superhero behind these egg bites! They take the incredible macros to the next level.
Eggs– When making egg bites, of course you need eggs!
Kale– Adding kale to these is an easy way to up your veggie intake without having to think about it. Trust me, if you do a good job chopping you’ll barely realize it’s there.
White Mushrooms– I love having mushrooms with breakfast. They have a very mild flavor and won’t overpower the bites!
In addition to these main ingredients you’ll also need some pantry staples: parsley, salt, pepper, onion, garlic, and a drizzle of olive oil.
How to Make Kale and Mushroom Egg Bites
There are a couple steps to make these egg bites but once you have them made you’re all set for a week of ease!
Start by chopping the onion, kale, and mushrooms. Try and make the kale as small of pieces as you can. This will ensure avoidance of long pieces.
Cook these with the garlic, salt, and pepper on the stove until wilted. Then allow the mixture to cool.
In a large bowl combine the eggs, egg whites, cheese, and the cooled mixture. Add to a nonstick spray covered muffin tin until each cup is about 2/3 of the way full. Bake in the oven for about 16-18 minutes at 350 degrees fahrenheit.
Allow them to cool then dig in!
Reheating Egg Bites
Some may see eggs as something that aren’t too good the next day. I’d usually agree with that idea. But, these egg bites are delicious reheated in the air fryer!
Preheat your airfryer to 400 degrees fahrenheit. Once it’s up to temperature pop a few in and cook for 4-6 minutes. If you plan on doing more than 5 egg bites you may need to keep them in a bit longer. Be sure to keep an eye on them as they can brown easily!
Egg Bite Nutrition
I love these for the taste and I double love them for their macros!
Each of these Kale and Mushroom Egg Bites have about:
- 62 Calories
- 1g Carbohydrate
- 6g Protein
- 4g fat
These are a great way to start your day with protein and veggies! You just need some more carbs and you’ve got a fantastically nutritious breakfast (or maybe a breakfast for dinner meal!?).
Alternative Mix-In Options
You aren’t confined to kale and mushrooms as your mix in’s! Stick to the base of eggs, egg whites, and cheese and add 2 cups of anything else you love!
You could try adding in:
- Bell Peppers
- Spinach
- Sun Dried Tomatoes
- Cooked Potatoes
If you try another combination that you love be sure to let me know in the comments below so I can try it as well!
Expert Tips and Tricks
Once you begin to make egg bites on the regular you’ll come up with some techniques to improve the bites and reduce the time it takes you to make them. I hope my experience helps you to not have to figure all of these out on your own!
- Don’t skip the step of cooking down the kale and mushrooms. This removes much of the moisture and make the veggies soft. This goes for other veggie combinations you opt to make as well.
- Don’t skip the cooling of the veggies. If you add hot veggies into the egg mixture the eggs will begin to cook and the cheese with melt! This is not end well.
- Ensure your muffin tin is VERY well greased or you’ll end up with an egg scramble trying to remove them! If you have a silicon muffin tin, use that for easy removal!
A Word From a Registered Dietitian
As a dietitian, I love it when a recipe is all the things: delicious, easy to meal prep, protein packed, has some veggies sprinkled in. These egg bites fit that bill.
It is important to remember that carbs are an important source of energy. To make a top tier breakfast pair a few of these egg cups with some toast or mini bagels and consider a side of fruit! Your body thrives off carbs; don’t get stuck in the strict protein mindset!
Craving More?
If you give this Kale and Mushroom Egg Bites: A Protein Packed Breakfast a taste be sure to leave a 5-Star rating and comment down below! This really supports me and entices others to also give the recipe a go!
You can also share a photo of your creation by tagging me on Instagram! I’d love to see how it turned out!
Try these other breakfast recipes as well:
- Easy Blueberry Lemon Overnight Oats
- Cinnamon Roll Baked Oatmeal
- Loaded Egg Bites
- White Chocolate and Strawberry Muffins
Kale and Mushroom Egg Bites: A Protein Packed Breakfast Recipe
Kale and Mushroom Egg Bites
Equipment
Ingredients
- 2 Tablespoons Onion Chopped
- 1 Cup Kale Lightly Pressed
- 1 Cup White Mushrooms Diced
- 6 Eggs
- 1/2 Cup Egg Whites
- 1/2 Cup Cheddar Cheese Shredded
- 1 Teaspoon Garlic
- Parsley, Salt, and Pepper To Taste
Instructions
- Preheat oven to 350℉ and heavily spray muffin tin with nonstick spray. Set aside.
- Chop onion. Set aside.
- Wash kale and remove stems. Finely chop. Set aside.
- Clean mushrooms with a damp paper towel. Dice. Set aside.
- In a pan add a drizzle of olive oil. Add chopped onion and garlic. Heat until translucent. Then, add in the kale and mushrooms. Cook for about ~5 minutes or until most moisture is removed. Remove from heat and allow to cool.
- In a large bowl combine eggs and egg whites. Whisk. Add in cheese and cooled kale & mushroom mixture, parsely, salt, and pepper. Combine well.
- Add mixture to muffin tin until about 2/3 of the way full.
- Bake for 16-18 minutes or until fully cooked. Allow to cool and enjoy!
Notes
- Store in an airtight container in the refrigerator.
- Check out the paragraph ‘Reheating Egg Bites’ to ensure the best results!
Nutrition
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