Looking for a quick, easy, and healthy breakfast option that fits your paleo lifestyle? Paleo egg muffins are the perfect solution! Packed with protein, vegetables, and healthy fats, these muffins are a great way to start your day or enjoy as a satisfying snack. They are perfect for meal prepping on the weekends. If you need a meal prep breakfast that travels well, you can’t do much better than these egg muffins. Just heat up a couple and carry them out the door or take a container to work with you to throw in the microwave. Or, if you are kind of crazy, you can even eat them cold.
Why Choose Paleo Egg Muffins?
Paleo egg muffins offer a variety of benefits:
- Nutrient-Rich: Loaded with protein from eggs and sausage, plus vitamins and minerals from vegetables, these muffins provide a balanced and nutritious meal.
- Customizable: The recipe can be easily adapted to your preferences and dietary needs. Add your favorite vegetables, meats, and spices for endless variations.
- Meal Prep Friendly: Egg muffins are perfect for meal prepping. Make a batch on the weekend and enjoy them throughout the week.
- Portable: These muffins are easy to transport, making them ideal for busy mornings or on-the-go snacks.
- Paleo and Whole30 Compliant: By using paleo-friendly ingredients, these muffins fit perfectly into a paleo or Whole30 diet. Be sure to check the labels of your ingredients to ensure they are sugar-free and compliant with your dietary restrictions.
Basic Paleo Egg Muffin Recipe: Sausage and Broccoli
This recipe focuses on a classic combination of sausage and broccoli, but feel free to experiment with other ingredients.
Ingredients:
- 1 pound of (ideally organic pasture-raised) pork breakfast sausage
- 12 eggs
- 2 cups chopped broccoli
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
- Paprika for sprinkling (optional)
- Cooking spray or other fat/oil for greasing the muffin tin
Instructions:
- Prepare the Sausage: Remove the casings from the sausage by running the tip of a sharp knife along the length of the sausage and sliding the casings off. Crumble the sausage into a dry non-stick skillet. Cook over medium-high heat, breaking it up into small pieces with a wooden spoon. Drain the cooked sausage on paper towels to remove excess fat.
- Cook the Broccoli: Place chopped broccoli in a medium microwave-safe dish, splash on 2 tablespoons water, cover, and microwave for 2 minutes. Alternatively, you can steam the broccoli in a saucepan with or without a steamer basket. If using frozen broccoli, measure out 2 cups, thaw, and drain.
- Preheat Oven: Preheat oven to 375° Fahrenheit.
- Prepare Egg Mixture: In a large bowl, beat the eggs with Dijon mustard, salt, and pepper. Strain the mixture to prevent spilling when pouring into the muffin wells.
- Grease Muffin Tin: Coat the muffin tin really well with cooking spray, bacon grease, avocado oil, or coconut oil. Egg muffins tend to stick, so be generous with this step. Or you can use muffin tin liners.
- Assemble Muffins: Divide the cooked sausage and broccoli evenly among the muffin tins. They will look quite full, but that’s okay, there is space around the pieces and the eggs will flow around them and fill in the gaps!
- Pour Egg Mixture: Pour the egg mixture over the sausage and veggies, dividing evenly.
- Add Paprika (Optional): Sprinkle paprika on top for added color.
- Bake: Carefully transfer the muffin tin to the center of the preheated oven and bake for 20 to 25 minutes, or until the egg muffins are puffed and cooked through.
- Cool and Serve: Let the muffins cool slightly in the muffin tin before running a knife along the edges to loosen them. Pry them out of the muffin pan with a butter knife and serve.
Variations and Additions
The possibilities are endless when it comes to customizing your paleo egg muffins. Here are a few ideas:
- Vegetables:
- Spinach
- Mushrooms
- Bell peppers
- Onions
- Zucchini
- Tomato
- Asparagus
- Cauliflower (shredded/riced/food processed)
- Sweet Potatoes (shredded and used as a crust)
- Meats:
- Bacon
- Ham
- Ground turkey (seasoned with garlic, onion, fennel, smoked paprika, etc.)
- Pre-cooked chicken sausage or smoked sausage
- Spices and Herbs:
- Garlic powder
- Fresh oregano
- Red pepper flakes
- Chili powder
- Fresh herbs like cilantro, basil, or chives
- Other Additions:
- Avocado (cubed)
- Green chilies (finely diced)
- Banana peppers
- Grated cheese (for lacto-paleo/primal fans - aged cheddar is a good option)
- Frank’s RedHot Sauce
Tips for Success
- Prevent Sticking: Grease the muffin tin generously or use silicone muffin tins or muffin tin liners.
- Cook Sausage Thoroughly: Ensure the sausage is fully cooked and drained of excess fat to avoid greasy muffins.
- Pre-Cook Vegetables: For high-moisture vegetables like spinach and mushrooms, pre-cooking them helps to prevent soggy muffins.
- Don't Overbake: Bake the muffins until they are just set to avoid dryness.
- Storage: Store leftover egg muffins in an airtight container in the refrigerator for up to 4 days.
Reheating Instructions
- Microwave: Place two egg muffins on a microwave-safe plate and microwave on high for 1 minute until they’re steaming hot.
- Oven: Cover the egg muffins when reheating in the oven to prevent them from drying out.
- Cold: Enjoy them cold for a quick and easy snack.
Freezing Instructions
- Egg muffins can be frozen for longer storage. Wrap them individually in plastic wrap or place them in a freezer-safe bag or container.
- To reheat from frozen, microwave for 20 seconds at a time, repeating 3 times. Be aware that they may release some water when reheated, so heat them on a paper towel.
Sweet Potato Bacon Egg Muffins: A Delicious Variation
For a sweeter and more savory twist, try these Sweet Potato Bacon Egg Muffins:
Read also: Paleo Granola Recipes
Ingredients:
- Bacon
- Sweet potatoes (shredded)
- Eggs
- Salt
Instructions:
- Cook Bacon: Cook chopped bacon in a large skillet over high heat until crisp. Remove with a slotted spoon and drain on paper towels.
- Cook Sweet Potatoes: Cook the shredded sweet potatoes in the bacon fat until browned. Sprinkle with salt.
- Assemble Muffins: In a muffin pan greased with coconut oil, layer the sweet potatoes and bacon.
- Pour Egg Mixture: Pour the egg mixture over top.
- Bake: Bake until the eggs are set.
Read also: Paleo Diet Delivered: What You Need to Know
Read also: Paleo Mayonnaise Recipe