Butternut Squash, Sausage 'n' Kale Egg Muffins
By: Karenia Bowman |
As a chef, I’m highly inspired by all-things food. I love all of the seasonal offerings available toward the end of the year and everything butternut squash is no exception. Even though butternut squash is widely available year-round, it is best known as a winter squash. It’s deliciously soft, sweet and nutty, not to mention easy to prepare, and extremely versatile. One of my favorite seasonal pairings this time of year is butternut squash along with a deliciously savory breakfast sausage.
I know, most people think sausage isn’t conducive to a fit and healthy lifestyle but it can be—dreams really do come true!
With a simple healthy swap of low-fat chicken sausage instead of full-fat pork sausage, you can still indulge without derailing your lifestyle goals or sacrificing flavor. Sometimes I buy my sausage from my local grocer’s butcher department, and sometimes I make my own from scratch (it’s actually easier than you think). Whether your chicken sausage is store-bought or homemade, it’s absolutely delicious when paired with butternut squash. I also love to add a little kale to the mix because it transforms this dynamic duo into a serious triple threat in everything you enjoy them in.
Breakfast is my love language. I have to have it or else I don’t feel whole. I really believe it completes my life. Every morning I cheerfully make my breakfast while sipping an ice-cold protein latte—it’s my ritual … what can I say? More often than not, my morning typically starts with an egg/egg white-based dish. Some mornings, I’ll enjoy my egg muffins on the go, and some mornings I'll opt for a scramble or an omelet of some kind at home. I’ve also been known to savagely chug my egg whites over ice with a morning bowl of oats. At my core, I'm a creature of healthy habits. I start most days with an egg white/egg-based dish because they are high in muscle-building protein, they are deliciously satiating and extremely versatile.
When it comes to mornings, I recognize the fact that most don’t have the time to sit and prepare a full-on breakfast.
If it comes down to hitting the snooze button two to three times, or cooking breakfast ... chances are, most people will opt for the snooze. I’m a firm believer in “having it all," so why not hit the snooze button a few more times and relish the extra sleep while still managing to start your day with a fit, filling, seasonal breakfast on the go? Well, with these deliciously convenient egg muffins, you totally can!
As a chef, my absolute passion is creating balanced solutions for healthier living.
Creating solutions that are actually doable is always my goal, and these savory breakfast egg muffins do not disappoint. Whether you are someone who doesn’t have much experience in the kitchen, or someone who is a seasoned pro, you can easily throw these into your regular breakfast rotation. They require minimal effort and masquerade as convenient protein-packed snacks, ideal for anytime you need a healthy and filling on-the-go snack.
If you have a hectic morning ahead of you, make these little babies the night before. Simply reheat them in the microwave for 15-20 seconds. Voila! You have an instant, homemade high-protein breakfast ready to enjoy before you start your busy day!
R E C I P E
Butternut Squash, Sausage, Kale Egg Muffins
HIGH-PROTEIN | GLUTEN-FREE | LOW-CARB | PALEO FRIENDLY
60 calories per serving
Macros: 7g Protein | 3g Carbs | 2g Fat
4 oz. low-fat chicken breakfast sausage, casings removed
1.5 cups butternut squash, diced
1.25 cups loosely packed Lacinto kale, chopped
1.5 cups liquid egg whites
1/2 tsp. garlic powder
Coarse ground pepper & Kosher salt, to taste
1. Spray a muffin tin with non-stick cooking spray and set aside. Dice butternut squash into small bite-sized pieces and set aside. Chop the kale leaves and set aside, discarding the stems. Heat a large nonstick skillet over low heat. Spray the surface of the skillet with nonstick cooking spray. Transfer the butternut squash cubes and sauté for 7-10 minutes or until tender. When the butternut squash is done, remove the cubes from the skillet and set aside.
2. Wipe down the skillet and spray the surface with non-stick cooking spray. Transfer the low-fat chicken sausage to the skillet. Cook until the meat is no longer pink and begins to brown. While the sausage is cooking, break the pieces into bite-sized crumbles with the corner of the spatula. When the sausage is done cooking, remove the skillet from the heat and transfer the sausage to a colander and drain (optional).
3. Wipe down the skillet and spray the surface of the skillet with nonstick cooking spray. Heat the skillet over low heat. Add butternut squash, sausage and kale to the skillet. Cook until the kale leaves begin to soften and wilt. When done, remove the skillet from the heat and let the mixture cool.
4. In a small mixing bowl, add the eggs and egg whites. Season the egg mixture with granulated garlic, salt & pepper and whisk until well combined.
5. Ladle/pour the egg mixture halfway up into each muffin cavity. When cool enough to handle, disperse the filling evenly among each cavity. Place the muffin tin on top of a sheet pan (larger than the muffin tin). Place the muffins in the oven for 25-30 minutes or until done with no liquid remaining. When done, remove the muffins from the oven and let cool.
6. When the egg muffins have cooled, enjoy immediately or transfer to an air-tight container and store in the refrigerator for later.
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