Rebecca Baron 55 Comments
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These are quick and easy Paleo Egg Muffins are so convenient, packed with flavor, veggies, and meat and taste great. They are jam-packed with flavor and come together relatively quickly. They are full of color, texture, and healthy ingredients including sausage, spinach, and peppers.
These Paleo breakfast egg muffins are a high protein and low carb meal and can be eaten alone or served with a green smoothie (which is my favorite way to eat them). I think the best part about them is you can make them fresh or you can make them ahead of time and heat them up for when you or other family members are rushing out the door.
My 10-year-old son loves these, although he usually doesn't want the veggies. I make them the night before and he eats them for his breakfast and lunch for the next day or two. They are really portable and he will eat them cold just fine.
There aren't any flours so they pull together quickly and I love that they are healthy, but he doesn't even care about that since they taste good.
A tip I can give you is to make sure you get as much grease as possible off the sausage before you put it in the muffins, or else they turn in to a big, greasy, burning mess on the bottom of your oven. Don't ask me how I know that . . .
With these egg muffins, you can have your entire meal in your hand. Plus, they are easy to customize just how you like them. Add or take away veggies, swap out the sausage for bacon or add in your favorite cheese.
Make them ahead of time for meal prep or whip them up, throw them in the oven, get ready and grab one on your way out the door. You will find this will soon become one of your go-to Keto breakfast recipes.
Ingredients
- Pork breakfast sausage - you could cook a large batch of this ahead of time and then freeze it in one cup containers to pull out later and make this come together even faster. If you don't have sausage on hand or don't like it, swap it out for bacon, ham, or turkey sausage.
- Veggies - these give a lot of flavor and, obviously, make these more healthy. If you don't like or have some of the veggies listed they could easily be swapped out.
- Eggs
- Milk - You can use any kind of milk you like, such as cow's milk or a dairy-free milk like coconut milk * or almond milk.
- Additions - A few small cubes of your favorites cheese are delish in these. I'm sure shredded cheese would work as well. My favorite is cheddar cheese, but I'm sure other kinds of cheese would work well too.
Can you freeze these?
We freeze ours and then reheat in the microwave. They do let out some water when you reheat so I would suggest heating on a paper towel!
Are these portable?
They are basically little portable omelets that you can make ahead and eat when you are ready. It doesn't take very long to throw them in the toaster oven or oven for a few minutes and heat them up - or you could eat them cold like my son and since they have several different types of food, they may be all you need for breakfast.
I would love to hear if you try these and if you love them or have suggestions on how to improve them. Please comment below!
Recipe
Quick and Easy Paleo Egg Muffins Recipe
★★★★★4.9 from 21 reviews
- Author: Rebecca Baron
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Total Time: 40 minutes
- Yield: 12 1x
- Category: Breakfast
- Cuisine: Paleo
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Description
These egg muffins are jam-packed with flavor and come together relatively quick. They are full of color, texture, and healthy ingredients.
Ingredients
Scale
- 8 oz Pork Breakfast Sausage
- 1 Tbl Extra Virgin Olive Oil
- ½ Sweet Onion (thinly sliced)
- ¾ Cup Red Bell Peppers (chopped or thinly sliced, any color)
- 1 ½ Cups Fresh Spinach (packed)
- 1 tsp Fresh Oregano (chopped or ½ t. dry oregano)
- 9 Eggs
- Ground Pepper
- ¾ tsp Real Salt *
- ¼ Cup Coconut Milk * or regular milk
Instructions
- Preheat oven to 350 degrees. Grease a muffin tin.
- Place the ground sausage in a sauté pan and heat on medium high. Break up the pork into crumbles with a spatula as it cooks.
- When the pork is half way cooked, add 1 T. of olive oil, onions, peppers, and oregano to the pan. Saute until the onion is translucent. Add the spinach to the pan and cover with a lid. Cook for 30 seconds, remove the lid and toss the ingredients. Spinach should be wilted but still bright green. Remove from heat and strain off any excess grease.
- Place the eggs in a large mixing bowl along with the pepper, salt, and milk. Whisk together until eggs are well beaten.
- Add the sausage and vegetables to the egg mixture and mix in until well distributed.
- Divide the mixture between the greased muffin tins(12 total), making sure that each tin has a somewhat equal ratio of eggs/fillings.
- Bake in preheated oven for 18-20 minutes. Cool for a few minutes and remove from tins, loosening the edges first with a knife.
Keywords: healthy, flavorful, quick, colorful
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Reader Interactions
Comments
Caroline
I did it Sunday with leek and turkey! It is really good, great option for breakfast, tasty and still delicious this morning (Tuesday) this is a great recipe! Thanks for sharing
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Rebecca Baron
You're welcome!
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Ash
Tried and LOVED! I put hash brown at the bottom and did some with a combo of mushroom, onion, bell pepper, sausage and the others with spinach, tomato, Turkey sausage. Topped them all with cheddar cheese before I popped them in the oven. Took 23 min. PERFECT!
★★★★★
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Michelle
I don't particularly like eating any sausages. Could you please suggest a substitute for pork sausages.
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Rebecca Baron
They work well with bacon too or turkey sausage.
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Mona Hover
My favorite new egg muffins!
★★★★★
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Sue Jones
So good!
★★★★★
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Brooke Y.
These were fabulous!!!!
★★★★★
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LaShay L.
Added kale!!! These are so great!!!
★★★★★
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Marta
Can I use heavy cream instead?
★★★★★
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Rebecca
I think it would work; it would just make the consistency a lot denser and I don’t think they would rise as much so they would be less like a muffin and more like an omelette but they would taste richer and that may be what you are going for . . .
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dodie wade
Started the 2019 year with cutting the carbs! My husband loved these! I put them in muffin cups (sprayed with non stick ) for easy peasy grab and go! Thank you so much for sharing.
★★★★★
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Rebecca
I’m so glad you like them. They really are perfect for an on-the-go low carb breakfast!
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lisa manni
This is delicious! I will prepare this evening for my partner. Thank you very much
★★★★★
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Rebecca
Glad I could help!
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Kathleen
Thank you for the awesome recipe! I’m cooking for a small party for brunch & needed something yummy and easy. This looks perfect! I want to try the recipe with pork sausage for the party, but I also want to try the recipe with chorizo instead of pork sausage. How can I incorporate chorizo in this recipe?
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Rebecca
I haven’t cooked with chorizo much so I’m not really sure but I would try it just the same as regular breakfast sausage.
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ashley renee
Awesome. Thanks for sharing. They were a big hit at my house. I have three kids getting to their teens and this is a perfect on the go breakfast.
★★★★★
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Rebecca
I’m glad to help! Thanks for commenting.
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Chef William
The fact that you can add or subtract food items make there a perfect breakfast for people on the go or any time for that matter. I add a little jalapeno pepper and Mexican cheese (although cheddar cheese is my favorite also) and make them into a Mexican quick breakfast. I do make my own sausage so that helps control what goes into them. Raising our own chickens the eggs are always fresh. Nice recipe suggestions.
★★★★★
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Rebecca
Thanks for the nice comment and suggestions for additions and substitutions. I’m sure it will help many people!
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Leila H
These were pretty good! I used bacon instead of sausage and also added chia seeds for an extra boost of nutrition. Kids and hubby liked them as well. Will make again for sure.
★★★★★
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Laura
Hi, just wondering what you used to grease your muffin tin? Thank you.
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Rebecca
I usually use coconut oil since it’s always solid at our house and works just like how we used shortening when I was a kid.
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Jillian
Made these last week! Froze and reheated and you are right in about the paper towel. I forgot to drain the grease but they were still awesome. Gunna make more this week!
★★★★★
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Rebecca
I’m glad you liked them! Thanks for taking the time to comment.
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Suellen
I made these for Mother’s Day for my mom. She has COPD and doesn’t have much of an appetite. She is usually happy with drinking a boost. I was so surprised when she ate three muffins! And wanted another in the evening before bed! Thank you for this fabulous recipe
★★★★★
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Rebecca
You’re welcome. I’m so glad so liked them!
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Denise
This recipe was absolutely amazing! But How are you able to calculate the nutrition information? I am starting this keto life but I do not eat pork, so I swapped it out for turkey. Where am I able to input different ingredients to a recipe and get the nutrition information?
★★★★★
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Rebecca
I use a recipe plugin on my blog that calculates the nutrition for me, but you should be able to use something like this and substitute ingredients to get nutrition information based on your substitutions – https://www.verywellfit.com/recipe-nutrition-analyzer-4157076
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tiffany jenkins
Would it be ok to make these ahead of time? Could you freeze them?
★★★★
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Rebecca
You can freeze them and reheat in the microwave. They do let out some water, so put them on a paper towel. Or you can make ahead of time and refrigerate and pull out when you want them.
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Lynn
I made these today and my kids had 3 each! It is safe to say it was a hit with my family! Thanks for sharing the recipe.
★★★★★
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Rebecca
That’s awesome! I’m so glad they liked them.
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Lorie
Made these twice now. Really love them. Nice to have something already made when you want them. And yes I can eat them cold!
★★★★★
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Rebecca
I love that you eat them cold! You’re braver than I am. But really, they should re-heat really well too and really would be so nice to have made ahead of time. I’m so glad you like them.
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Kathy H.
I liked the taste, but not the texture. I made them exactly as the recipe states and they came out tasty but kind of watery. I'm wondering if there is something that could be added to give them a more fluffy texture? Also, rather than mixing the eggs with the sausage/vegie mixture, it is way easier to put divide the veg/sausage mixture into the muffin pans first, then ladle the eggs over. (Eggs are lighter, so they fill in the space all the way down!) Also, this helps keep the sausage mixture evenly divided easily.
★★★★
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Rebecca
You could try adding a starch, like a Paleo flour, such as arrowroot starch. I haven't experimented myself, but it's worth a try.
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Kathy H.
Thanks. Did a little research and then made them again with a scant 3/4 tsp. of Baking Powder. Perfect! Came out exactly they way I was hoping - light, fluffy and delicious! Thanks again for your recipe and your website. Lots more recipes I plan on trying.
★★★★★
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Amy Folck
Could you put this into a casserole dish instead of muffin tins?
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Rebecca
I don't see why not. My husband makes something similar to this and it turns out fine. You probably would need to cook it longer is all.
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sherry butcher
I would use Turkey sausage because I like it better and can get it in Italian sweet sausage. Thanks for sharing.
★★★★
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Stacey
I have a sensitivity to bell peppers so I normally just avoid these recipes or omit them. However I'm not sure it would be good to omit them. Do you have any suggestions for substitutions?
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Rebecca
You should be fine to omit the bell peppers, it has onion and spinach already. You could try adding another veggie if you would like you but just have to decide what you think would taste best for you.
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kendra
yum. do they freeze well? how do you reheat?
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Rebecca
I don't ever freeze them. that just sounds like it might not work so well. But we don't ever have these around for more than a couple of days when we make them. So we simply store them in the fridge and reheat in the microwave or on the stove top if you don't like the microwave.
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Kelsey
We freeze ours and then reheat in the microwave. They do let out some water when you reheat so I would suggest heating on a paper towel!
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Karen Mitchell
probably a dumb question, but how long do you figure these would last in the fridge before they went bad? Wondering if i made them on Sunday if they would still be good all the way to Friday morning.
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Rebecca
Personally, I wouldn't eat them any longer than three days because the texture would get mushy. But some people aren't nearly as picky as I am . . .
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Judy
what is the nutritional values of these muffins? I made them and my family loves them but I have to track them on my weight watchers. please provide nutritional values.
Thank you.Reply
Rebecca
Hey Judy, I am glad your family enjoyed the recipe! You can find the nutritional values here on our page: http://myrecipemagic.com/recipe/recipedetail/paleo-egg-muffins-recipe
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Tina
Have you ever tried freezing theses ? I would love to make these ahead and have them for the week.
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Rebecca
I haven't. I'm not sure if they would freeze well with that much egg. . .
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Jen Stallings
Thank you for sharing this recipe.I can't wait to try it. I find breakfast to be the hardest meal to have prepared ahead of time, remain high protein/low carb, and be something I can grab-n-go. Thanks for fullfilling all 3 requirements! I am going to make a double batch- some for today and some to grab tomorrow on the way out the door for church. 🙂
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Kim Zemek
I make these all the time and love them!
★★★★★
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