Breakfast Egg Muffins with Kale & Cheese

These Breakfast Egg Muffins with Kale and Cheese are packed with vitamin C, vitamin A, choline, and protein making this meal a nutritional powerhouse for optimal health. Not only are these egg muffins delicious, but they are also a convenient and fast breakfast.

Prepare a dozen at once, and you’ve got a week’s worth of pre-prepared, tasty breakfasts. Pair the muffins with fruit and a baked sweet potato for a balanced, satisfying, and fuss-free meal. You’ll only need to turn on the oven once if you bake the sweet potatoes at the same time, ensuring a colorful, delicious, and nutritious start to your day. This is where simple batch cooking habits come into play to make life easier in the long run.


*Effortlessly blend the eggs for a smooth and creamy texture by using this immersion blender.


This recipe is adapted from Becky Rosenthal Egg Muffin Recipe with Peppers, Kale, and Cheddar. Below is my adapted version.

Watch a video on how to easily make Breakfast Egg Muffins with Kale and Cheese recipe:

Breakfast Egg Muffins with Kale & Cheese
 
Prep time
Cook time
Total time
 
These Breakfast Egg Muffins with Kale and Cheese are packed with vitamin C, vitamin A, choline, and protein making this meal a nutritional powerhouse for optimal health. Not only are these egg muffins delicious, but they are also a convenient and fast breakfast. Prepare a dozen at once, and you've got a week's worth of pre-prepared, tasty breakfasts. Pair the muffins with fruit and a baked sweet potato for a balanced, satisfying, and fuss-free meal. You’ll only need to turn on the oven once if you bake the sweet potatoes at the same time, ensuring a colorful, delicious, and nutritious start to your day. This is where simple batch cooking habits come into play to make life easier in the long run. *Effortlessly blend the eggs for a smooth and creamy texture by using this immersion blender. This recipe is adapted from Becky Rosenthal Egg Muffin Recipe with Peppers, Kale, and Cheddar. Below is my adapted version.
Author:
Recipe type: Breakfast Muffins
Cuisine: Breakfast American
Serves: 12
Ingredients
  • Nonstick cooking spray
  • 1 tsp olive oil
  • 1 shallot, diced
  • 1 jalapeno, seeds and stem removed, diced
  • 2 cups kale, chopped
  • 12 eggs
  • ¼ cup 1% milk
  • ¼ cup whole wheat flour
  • 1 tsp garlic powder
  • ¾ tsp group black pepper
  • ¾ cup cheddar cheese, shredded
  • Salt to taste
Instructions
  1. Preheat the oven to 350 F. Prepare your standard muffin tin with foil cupcake liners. *Optional, and recommended, use foil muffin liners or reusable silicone muffin liners for easier clean up. Generously spray liners with nonstick cooking spray. Set aside.
  2. Add oil to pan over medium heat until hot. Saute shallot for 30 seconds.
  3. Add jalapeno and cook for 30 seconds.
  4. Add kale and cook for 2 minutes until wilted. Remove from the heat and set aside.
  5. In a large bowl add eggs, milk, flour, garlic powder, and black pepper. Whisk by hand or use an immersion blender until completely incorporated. Whisk in cheese.
  6. Evenly divide vegetable mixture between muffin cups. Evenly pour egg mixture into each muffin cup.
  7. Bake for 30 minutes or until egg bites are set. Salt to taste.
Nutrition Information
Serving size: 1 muffin Calories: 108 Fat: 6.6 Saturated fat: 2.4 Carbohydrates: 3.8 Sugar: 1.1 Sodium: 97 Fiber: 0.5 Protein: 8.3 Cholesterol: 215
For more egg recipes, check out:
Instant Pot Spinach and Red Pepper Egg Bites
Gluten Free Egg and Mushroom Potato Pizza
Egg and Vegetable Pasta Bake
Coconut Curry Zoodle Ramen with 6-Minute Soft-Boiled Eggs
Marinated Portobello Mushroom Burger with Fried Egg, Goat Cheese, Spinach, & Caramelized Red Onion
Mozzarella, Parmesan, Arugula, and Egg Flatout Flatbread Pizza

Adapted Recipe by: Sarah Koszyk, MA, RDN
Photos and Video by: Alison Hoffman, BS, Dietetic Student

**There are affiliate links in this post and I will be compensated if you buy the products using these links BUT there is no extra charge to you!

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14 Comments

  1. michael kors bags October 19, 2012 at 8:07 am - Reply

    Fantastic write-up, Ive just subscribed to your RSS feed.

    • Sarah Koszyk MA RD October 19, 2012 at 10:41 pm - Reply

      Thank you so much! I love your bags!

      • Laslo March 11, 2013 at 7:18 pm - Reply

        HHB,Yes, I always like bnaana cake and muffins. Especially during baking. That sweet smell simply makes me feel like making myself a cup of tea and waiting to eat the cake…I will do the same when bought some small and sour blueberries. Otherwise would boil them with maple syrup to go with pancakes for breakfast.

  2. Christian Louboutin Outlet Store October 19, 2012 at 11:49 am - Reply

    whoah this blog is excellent i love studying your articles. Keep up the great paintings! You understand, many individuals are searching round for this info, you could help them greatly.

    • Sarah Koszyk MA RD October 19, 2012 at 10:40 pm - Reply

      Thank you!

    • Merlya March 11, 2013 at 10:26 am - Reply

      Oh yes, I’m baking up a storm blbreuery muffins, scones and tonight it was a bread pudding made with pumpkin pie spice. It was delicious and might help me make it through the coming storms..-= Kristen M. s last blog .. =-.

      • Sarah Koszyk MA RD March 19, 2013 at 1:57 am - Reply

        Yum!

  3. Les January 28, 2013 at 5:52 am - Reply

    Really liked what you had to say in your post, Sarah Koszyk MA RD, thanks for the good read!
    — Les

    http://www.terrazoa.com

    • Sarah Koszyk MA RD January 30, 2013 at 7:11 am - Reply

      Glad you enjoyed! They’re delicious!

      • Daniela March 9, 2013 at 4:41 am - Reply

        Yes, Fall is about comfort foods buaecse it’s too cold to do anything else. When we were snowed in last year, all I did was bake everything in the house. And now I’m already salivating over Thanksgiving recipes..-= kirida s last blog .. =-.

        • Sarah Koszyk MA RD March 11, 2013 at 2:26 am - Reply

          I know! You CAN make Thanksgiving recipes any time of the year, you know!

  4. Becky February 18, 2015 at 9:22 pm - Reply

    Thanks so much for sharing my recipe. I’m so encouraged to hear when someone is enjoying the food I create 🙂

    • Sarah Koszyk, RD, MA February 19, 2015 at 10:05 am - Reply

      Becky: You are welcome! You’re recipes are AWESOME and your website rocks. Thanks for being such an inspiration.

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