Sausage Egg Cups with Kale and Cheese

These protein-packed treats make a quick and easy breakfast or snack when you’re on the go.

The filling can be customized to suit your tastes and what you have on hand, plus it’s a great way to use up leftover vegetables and all those assorted cheese ends that seem to accumulate in your fridge (at least they do in mine). We’ve used kale here, a nutritional powerhouse, super high in Vitamins K, A, and C, and sharp, nutty parmesan cheese—but feel free to let your imagination run wild.


Makes 1 dozen
1/2 lb. bulk Italian sausage or other bulk sausage of your choice
2 teaspoons olive oil
1 clove garlic, minced
1/4 cup finely chopped onion
4 large kale leaves, chopped
Salt and pepper, to taste
8 pasture-raised, organic eggs
1/4 cup milk or cream
1/4 teaspoon salt
1/8 teaspoon pepper
3/4 cup finely shredded Parmesan cheese


Preheat the oven to 375 F. Line a muffin pan with paper muffin cups (you may skip this step if desired, but it makes for easy removal and cleanup). Divide sausage evenly between the cups and press over bottom and up edges to form a little bowl. Bake at 375 F for 5 minutes, until about halfway cooked. Once done, remove from oven and set aside.

Meanwhile, heat olive oil in a medium-sized heavy saute pan, over medium heat. Saute onions and garlic until tender, about 5 minutes. Add kale and saute until bright green and tender, adding a splash of water to help steam the leaves, if necessary. Season mixture with salt and pepper, and set aside.

Whisk eggs with milk or cream, and season with salt and pepper.

Divide kale mixture evenly among sausage cups. Pour egg mixture into each sausage cup (don’t worry if it spills over the edge a little). Top each with cheese.

Bake egg cups at 375 F until just set, about 15 minutes. Serve hot, room temperature, or cold.


To choose your organically grown and fresh ingredients wisely, use the following criteria:
·chemical-  and hormone-free meat
·wild-caught fish
·pastured-raised, organic eggs
·whole, unrefined grains
·virgin, unrefined, first-press organic oils
·whole-food, unrefined sweeteners
·pure, clean, spring water
·sea salt
·raw and/or cultured milk and cream products

Briana Goodall, CPC

Briana Goodall is Chef and Owner of Green Cuisine Personal Chef Service. Visit her website at

Related Topics

healthy recipes | whole food nutrition

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