If you love a quick, protein-packed breakfast that’s easy to meal prep, these High-Protein Sausage & Green Chile Egg Bites will become your new favorite morning staple. They’re creamy, flavorful, and incredibly simple to make—all while keeping things lighter with cottage cheese, low-fat cheese, and turkey breakfast sausage.
Whether you need a grab-and-go breakfast, a snack between workouts, or a healthy option for busy mornings, these egg bites deliver big flavor without the guilt.
Why You’ll Love These Egg Bites
- High in protein– 10 grams of protein per egg bite-thanks to the eggs, cottage cheese, and turkey breakfast sausage!
- Creamy and fluffy—just like your favorite café egg bites
- Low-carb and gluten-free
- Meal-prep friendly -they freeze beautifully!
- Mild spice and great flavor from green chilies
These are perfect for breakfast meal prep, post-workout snacks, or even a savory brunch dish.
What ingredients do I need to make these Sausage & Green Chile Egg Bites?
- 16 oz. turkey breakfast sausage-I use JENNIE-O Fresh Lean Ground Turkey Sausage
- 8 large eggs
- 1/3 cup low fat cottage cheese- I love to use Good Culture
- ¼ tsp salt
- ¼ tsp black pepper
- 1 (4 oz.) can green chiles, chopped and drained
- 1/4 cup reduced fat mozzarella or cheddar cheese shredded
How to make these Sausage & Green Chile Egg Bites:
1. Preheat oven to 350 degrees. Blend for smooth, custardy texture
In a blender, combine:
- Eggs
- Cottage cheese
- Salt & pepper
Blend until completely smooth—this is the secret to that café-style, velvety finish.
2. Cook the sausage
Spray a large skillet with non stick cooking spray and heat over medium heat. Add in the breakfast sausage. Break sausage up into crumbles. Cook until the sausage is golden brown, about 4 to 5 minutes. Remove from heat and let cool.
2. Add your mix-ins:
Pour the egg mixture into a large mixing bowl. Fold in cooked sausage crumbles, diced green chiles, and cheese.
- Cooked turkey breakfast sausage
- Green chilies
- Low-fat cheese
3. Make and bake:
- Spray a muffin tin pan with non-stick spray. Fill muffins tins ⅔ full.
- Bake in preheated for 15-18 minutes or until eggs are set.
4. Store the egg bites
- To freeze: Place the cooled egg bites on a large plate or sheet pan in the freezer for 1 hour. Then transfer them into a zip-top bag. The egg bites will last for about 2 months in the freezer.
- To reheat from frozen: Place a few on a plate and microwave for 1 1/2 to 2 minutes or until completely defrosted and warmed through.
Low heat prevents the egg bites from becoming rubbery and keeps them extra soft and creamy.
Tips for the Best Egg Bites
- Use silicone molds for easy release
- Don’t overbake—they continue cooking while cooling
- Freeze individually and reheat in the microwave in 30-second bursts
Storage & Meal Prep
These egg bites are perfect for make-ahead breakfasts:
- Fridge: up to 5 days
- Freezer: up to 2 months
- Reheat: microwave 30–45 seconds
They stay soft, fluffy, and delicious—never rubbery.
Serving Ideas
Try pairing your egg bites with:
- Fresh fruit
- Avocado slices
- Salsa or hot sauce
- Keto low carb toast
- A protein smoothie
Other Egg Bites to Try
Egg Bites are everything you want in a healthy breakfast—easy, flavorful, and packed with protein to keep you full for hours. Using cottage cheese instead of heavy cream reduces fat while keeping the bites unbelievably tender. Be sure to give these recipes a try:
Make a batch on Sunday and enjoy nutritious, grab-and-go breakfasts all week long!
Makes 15 Egg Bites
- 2 egg bites for 3 WW points
- 3 egg bites for 5 WW points
How do I track this recipe in my WW app?
Click the link below to go to the recipe builder. You’ll first need to sign into your WW account and then the recipe builder will upload. The recipe builder is the most accurate way to create, obtain, and track the Points®
The recipe builder link only works for WW members located in the United States. If you are located outside of the United States, you’ll need to access the WW app manually to create the recipe in the recipe builder.
High Protein Sausage and Green Chile Egg Bites
These High-Protein Sausage & Green Chile Egg Bites will become your new favorite morning staple. They’re creamy, flavorful, and incredibly simple to make—all while keeping things lighter with cottage cheese, low-fat cheese, and turkey breakfast sausage.
Author: thepounddropper.com
Ingredients
- 16 oz. turkey breakfast sausage-I use JENNIE-O Fresh Lean Ground Turkey Sausage
- 8 large eggs
- 1/3 cup low fat cottage cheese- I love to use Good Culture
- ¼ tsp salt
- ¼ tsp black pepper
- 1 (4 oz.) can green chiles, chopped and drained
- 1/4 cup reduced fat mozzarella or cheddar cheese shredded
Instructions
- Preheat oven to 350 degrees.
- Spray a large skillet with non stick cooking spray and heat over medium heat. Add in the breakfast sausage. Break sausage up into crumbles. Cook until the sausage is golden brown, about 4 to 5 minutes. Remove from heat and let cool.
- In a blender, combine eggs,cottage cheese, and salt & pepper. Blend until completely smooth—this is the secret to that café-style, velvety finish.
- Pour the egg mixture into a large mixing bowl. Fold in cooked sausage crumbles, diced green chiles, and cheese.
- Spray muffin tins pan with non-stick spray. Fill muffins tins ⅔ full.
- Bake in preheated for 15-18 minutes or until eggs are set.
- 2 egg bites for 3 WW points
- 3 egg bites for 5 WW points
Makes 15 egg bites
Notes
To freeze: Place the cooled egg bites on a large plate or sheet pan in the freezer for 1 hour. Then transfer them into a zip-top bag. The egg bites will last for about 2 months in the freezer. To reheat from frozen: Place a few on a plate and microwave for 1 1/2 to 2 minutes or until completely defrosted and warmed through.
Low heat prevents the egg bites from becoming rubbery and keeps them extra soft and creamy.
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Nutrition Information:
Yield:
15Amount Per Serving: Calories: 106Total Fat: 6gCholesterol: 140mgSodium: 345mgCarbohydrates: 1gFiber: 0gSugar: 0gProtein: 10g
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