Sausage, Kale & Egg Muffins

IMG_2897School is almost back in session!  Summer has really been flying by this year and although we still have just over a month before we “officially” start getting back into our school routine, that month is going to be a busy one.

I have determined that in order to start off the school year smoothly I need to get back into the swing of keeping my fridge & freezer stocked early.  You see, the only way that I can survive the whirlwind of farm chores, household chores, my duties as director of our homeschooling coop & actually homeschooling my kiddos is to stock the fridge and freezer with easy (& healthy) “Go To” food so that I am not spending my entire day in the kitchen.

These bad boys are one of my favorite staples to keep on hand for breakfast.  As I learn to manage my health in a “self sufficient” way, I have found food to be one of my most important allies.  One of the best ways to boost my thyroid function is to start my day off with a breakfast that is based around protein, fat & fiber.  This style of breakfast can aid weight loss, reduce sugar cravings as well as boosting energy and focus.  So not only is it helpful to those with thyroid imbalance, it is helpful to anyone; especially those little ones who need a good jumpstart to their day before diving into school work.

To learn more about starting your day with protein, fat and fiber click HERE.

I LOVE the combination of sausage and kale.  You will see that in future posts from me I am sure.  If you don’t have kale, spinach will work fine in this recipe as well.  But I struggle growing spinach for some reason and kale grows ABUNDANTLY in my greenhouse.  It is one of my favorite greens.  It is just such a hearty plant to grow and to use in the kitchen.  It grows well almost any time of year, (it is very cold hearty) and doesn’t turn into mush after it has been cooked which is something that bothers me about spinach and swiss chard.

If you think you don’t like kale, chances are that you may have only tried it sauted on it’s own as a side dish.  If that is the case, give this superfood another chance!  Our family does not enjoy on it’s own (unless it is in the form of Kale Chips.)  But I have found that adding it to soups, stews and breakfast dishes is a fantastic way to boost the nutrition of a dish in a way that he whole family can enjoy.

So here’s how it works.

Start by browning 1 lb of sausage.

My sweet 5 year old labeled all of our packages of meat this year as we were wrapping. Makes me smile every time!


In the meantime, rinse your kale and pat dry.

I’ll take this moment to add a note for those of you who are new to gardening and have grown your own kale.  (If you buy your kale from the store and are squeamish, just skip this part.) 

Just as it is with cabbage and broccoli, Cabbage Loopers LOVE kale.  And although I’m sure that they would add even more protein to your dish… you probably don’t want to include them.  In order to make sure your kale is free from those little buggers, take this extra step.

Start by soaking your kale in a sink-full of water. 


If you leave it to soak long enough, the tiny green hitchhikers will just fall off in the water.  But if you are in a hurry, just quickly turn the leaves over before you pat them dry and look for a small, brighter shade of green hiding out back there.

It’s like looking at a Where’s Waldo book.  Do you see them?

Pick them off and throw them in your chicken bucket, the girls LOVE bugs and it gives them the protein that you are choosing to leave out. 😉



Okay, now back to cooking.  After you have patted your kale dry, just strip the leaves from the stem and chop the kale finely.


Remove the sausage from your skillet and add the kale right in.  Sprinkle with granulated garlic (seriously, start using the granulated instead of garlic powder, it makes such a difference) and throw in a decent pinch of salt.

Saute the kale while you are getting your egg mixture together.

For the egg mixture, scramble eggs and stir in cottage cheese, shredded cheese and baking powder.

Add sausage and kale and you are ready to fill your muffin tins!


Spray your pans with cooking spray (I have recently discovered coconut oil spray and am so happy with it.)

Fill each cup close to the top.

Bake in a 375 degree oven for 25-35 minutes.



Now, these guys can be a bit tricky to remove from the pan.  Slide a butter knife around the edges of each egg muffin before lifting out.  They may not always come out pretty but let’s be honest here, the point is quick and easy fuel for our day, not to win extra points for presentation on the Next Food Network Star.


They are always a big hit!


I add a splash of hot sauce to mine as a finishing touch.  YUM!

Sausage, Kale & Egg Muffins

  • Servings: 18-24
  • Difficulty: easy
  • Print

  • 1 lb breakfast sausage
  • 3 cups finely chopped kale
  • 15 whole eggs
  • 2 cups cottage cheese
  • 2 cups shredded cheese
  • 2 teaspoons baking powder
  • granulated garlic & salt to taste

1.Brown sausage in a skillet.
2.While sausage is cooking, rinse and chop kale.
3.Remove browned sausage from pan and add kale to the same skillet. Sprinkle kale with garlic and salt. Saute until bright green and slightly soft.
4.Whisk eggs with a fork until well mixed.
5.Add cheeses and baking powder to eggs.
6.Spray muffin tin with cooking spray and fill each cup almost to the top.
7.Bake for 25-35 minutes or until set.Put your recipe here.

Additional notes:

    • This recipe makes approximately 18 egg muffins.  After you have eaten your fill the first day, line a cookie sheet with parchment, freezer paper or a silicone mat.  Place your muffins on the lined cookie sheet and put into the freezer for a few hours to “flash freeze.”  Once they are frozen you can toss them into a gallon sized zip top freezer bag without worrying about them sticking together.  When you are ready for a quick breakfast, just pull out your desired amount and reheat in the microwave or toaster oven!
    • This recipe is VERY versatile and forgiving of mistakes.  You can add more or less shredded cheese and use whatever kind of cheese you have on hand.  You can even opt out of the shredded cheese altogether and the recipe will still taste great.
    •  You can also pour the completed egg mixture into a 9 x 13 cake pan and bake as a breakfast casserole rather than using a muffin tin.