Waffle & Sausage Egg Bites
These Waffle & Sausage Egg Bites are the perfect high-protein, kid-friendly, freezer-friendly breakfast meal prep. Made with protein waffles, sausage, and fluffy eggs for an easy breakfast ready in under 25 minutes.
Creator: Leslie Stokes
There is nothing — and I truly mean nothing — that humbles me faster than a Monday morning after a holiday week. The house is a mess, the kids are confused about where they’re supposed to be, I’m still half-running on mashed potatoes, and yet somehow everyone still expects breakfast like clockwork. And not just any breakfast — something fast, easy, and preferably not another leftover pie slice. (Even though… no judgment.)
When I say these Waffle & Sausage Egg Bites save my mornings, I’m not being dramatic. They are the exact kind of recipe I reach for when I’m trying to get back into a routine without putting pressure on myself to be perfect. They’re filling, high-protein, kid-friendly, freezer-friendly, and they take literally no brainpower to make — which is exactly the kind of energy I have on a post-holiday reset week.
What I love most about these is that they feel like a cozy little breakfast sandwich all packed into one cute muffin cup. You get the fluffy egg, melted cheese, perfectly seasoned sausage, and then those tiny waffle cubes that toast up on the edges and get soft in the center. It’s nostalgic, it’s fun, and it tastes like something the kids will devour without negotiation.
Why These Egg Bites Are Everything Right Now
I say this all the time, but breakfast sets the tone for the whole day — especially in busy seasons. When I start the morning with something high-protein, I feel more stable, less snacky, and way more energized. These bites give you that satisfying “I actually ate breakfast today” feeling without any effort.
Plus, I love that these are freezer-friendly. You bake them once, freeze them individually, and reheat for literally 30 seconds. If you’re a mom who has to feed multiple kids with different preferences, this is one of those magical breakfasts that everyone actually agrees on. And if you’re in your high-protein era (like most of us after the holidays), these tick every box.
Tips for the Best Egg Bites
- Toast the waffles lightly — just enough to firm them up so they don’t go soggy.
- Drain the sausage well to avoid oily bites.
- Use silicone muffin liners to prevent sticking.
- Add the waffles first so they soak up the egg mixture.
- Let them cool fully before storing so they don’t steam in the container.
Variations to Try
Because you KNOW I love options:
Maple sausage + cheddar for a sweet-savory combo
Turkey sausage + mozzarella for a lighter version
Ham + Swiss for classic breakfast vibes
Bacon + pepper jack if you want spicy
Blueberry waffles + chicken sausage for a fun twist
Make Them Dairy-Free
Just skip the cheese or use a dairy-free one — easy.
Make Them Gluten-Free
Swap waffles for gluten-free protein waffles (like Birch Benders or Kodia GF).
Troubleshooting
They stuck to the pan:
→ Use silicone liners OR grease with avocado oil spray (the only spray that never fails me).
They deflated:
→ Totally normal — egg bites puff up in the oven and settle as they cool.
They’re watery:
→ Let the sausage cool before adding, and don’t skip toasting the waffles.
Storage + Meal Prep Tips
Waffle & Sausage Egg Bites
Ingredients
- 8 large eggs
- 1 cup egg whites or 3–4 extra eggs
- ½ lb ground breakfast sausage
- 6 frozen protein waffles lightly toasted + cut into small cubes
- ½ cup shredded cheddar or mozzarella
- ¼ cup milk any
- ½ tsp salt
- ½ tsp black pepper
- ½ tsp garlic powder optional
- ½ tsp onion powder optional
Let's Make It
- Toast the waffles until firm enough to cube; cut into small pieces.
- Cook the sausage in a skillet until browned. Drain and let cool slightly.
- Whisk the egg mixture — eggs, egg whites, milk, salt, pepper, and optional garlic/onion powder.
- Prep a 12-count muffin tin with nonstick spray or silicone liners.
- Add waffle cubes evenly to each well.
- Add sausage over the waffle cubes.
- Top with cheese.
- Pour egg mixture into each well, filling almost to the top.
- Bake at 350°F for 18–22 minutes until set and lightly golden.
- Cool completely, loosen edges with a knife, and pop out.
Nutrition Facts
Nutrition (Per Egg Bite)
(Based on Kodiak protein waffles + pork sausage)
Calories: 108
Protein: 8g
Carbs: 7g
Fat: 6g
Fiber: 1g
Sugar: 1g
