Savory Garden Egg Bites with Chicken Sausage & Spinach

Breakfast

Oct 27

Let’s be honest — mornings are rarely calm. Between that first cup of coffee and your to-do list, it’s easy to forget that nourishment can be simple.
Enter the Savory Garden Egg Bites — your new morning ritual disguised as meal prep.

They’re fluffy, flavorful, and packed with protein — the kind of breakfast that fuels focus and flow without the crash. Think: juicy chicken sausage, tender spinach, and sweet bell pepper baked into the perfect bite-sized balance of strength and softness.

Perfect for busy mornings, post-yoga hunger, or that 3 p.m. “I need real food” moment.

💪 Why These Egg Bites Work for Real Women

🥚 Pasture-Raised Eggs
Your foundational protein — full of healthy fats, B vitamins, and choline to support hormone balance and brain function.
Fun fact: Eggs from pasture-raised hens have more vitamin D (the sunshine nutrient) — perfect for cloudy mornings or long workdays.

🌭 Chicken Sausage
Adds savory satisfaction and a little spice, without the grease.
Fun fact: The protein in sausage helps stabilize blood sugar and keeps cravings away — no midmorning snack panic here.

🌿 Spinach & Garden Veggies
Spinach, peppers, and onions bring color, minerals, and fiber — a trio that supports digestion, hydration, and that glowy skin you’ve been working on.

🧈 Olive Oil or Ghee
A dose of nourishing fat to keep hormones steady and energy consistent.

🍴 The Recipe

Serves: 2 (makes 6 muffins)
Prep Time: 10 min | Cook Time: 20 min | Total Time: 30 min
Protein: ~40g | Calories: ~460

Ingredients

6 pasture-raised eggs
3 oz chicken sausage, diced
½ cup chopped spinach
¼ cup diced bell pepper
¼ cup onion, diced
2 tsp olive oil
Sea salt + black pepper
Optional: ¼ cup grated parmesan or cheddar

Directions

Preheat oven to 375°F and lightly grease a muffin tin with olive oil.
In a skillet, sauté sausage, onion, and bell pepper until golden.
Add spinach and cook until wilted.
In a mixing bowl, whisk eggs, salt, and pepper.
Divide the veggie mixture evenly into muffin cups and pour eggs on top.
Bake 18–20 minutes, until just set and golden at the edges.

✨ Optional: Sprinkle cheese before baking for an extra layer of flavor and grounding comfort.

🔥 Macros (approx. per serving of 3 muffins)

Calories: 230
Protein: 20g
Fat: 12g
Carbs: 6g

🌿 Tips & Swaps

✨ Use turkey sausage or chopped bacon for variety.
✨ Add herbs like thyme or basil for extra aroma.
✨ Want a veggie boost? Toss in mushrooms or zucchini.
✨ Store in the fridge for up to 4 days or freeze — reheat in 30 seconds flat for a weekday win.

💬 Sacred Herb Studio™ Ritual

As you whisk and pour, breathe in the scent of herbs and eggs.
This is more than breakfast — it’s your foundation for focus, strength, and calm.

You don’t need a perfect morning routine; you need presence.
Let these garden bites remind you that nourishment can be easy, delicious, and sacred — even when you’re eating on the go.

📸 Tag your morning magic with #SacredHerbEats — because fueling your energy should feel this good.

Yield: 2

Author: Laura Paquin