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December 23, 2019

Healthy Egg Breakfast Muffins (Paleo, Whole30)

These healthy egg breakfast muffins are protein and veggie packed! Perfect for those busy mornings when you need a quick breakfast. Also great for meal prep and make ahead. Dairy free and gluten free!

Baked egg breakfast muffins in a row on white background

HOW TO MAKE HEALTHY EGG BREAKFAST MUFFINS

These easy breakfast muffins come together in just a few easy steps!

INGREDIENTS:

  • eggs (pasture-raised)
  • pork sausage (ButcherBox, Organic Prairie, or Jones Dairy Farm are quality brands).
  • sweet potato
  • bell pepper
  • onion

STEP 1: BAKE SWEET POTATOES

Place the cubed sweet potatoes on a baking sheet and roast for 20-25 minutes, until sweet potatoes are soft.

STEP 2: COOK SAUSAGE

While sweet potatoes are cooking, brown the pork sausage.

STEP 3: WHISK EGGS

Whisk the eggs in a medium-large bowl.

Whisked eggs in glass bowl

STEP 4: ADD INGREDIENTS TO EGGS

Add the pork sausage, onion, bell pepper, salt, pepper, and cooked sweet potatoes to whisked eggs.

Whisked eggs, cooked pork sausage, sweet potato, bell pepper, and onion combined in glass bowl

STEP 5: FILL MUFFIN TIN & BAKE

Spoon the egg mixture into the greased muffin tin cups until they are 3/4 full. Make sure all muffin tin cups are evenly filled.

If a few of your muffin tin cups aren’t full enough, whisk another egg or two, and fill them up.

Muffin tin filled with uncooked egg muffins

STEP 6: EAT!

Once muffins are cooled, take the muffins out, and store in a large glass food storage container. If muffins aren’t coming out, take a knife around the inside of the muffin cups to loosen the egg muffins.

baked egg breakfast muffins in muffin tin

HOW TO: MEAL PREP & MAKE AHEAD BREAKFAST EGG MUFFINS

Meal prep or make ahead a batch of 12 or more egg muffins at the beginning of the week, and you’ll have a fast breakfast that’s perfect for on the go! Store them in a large glass container in the fridge for up to 1 week.

Just eat them up in the microwave when you are ready to eat!

Egg breakfast muffins stacked in glass oval container on white background

HOW TO STORE, REHEAT & FREEZE EGG BREAKFAST MUFFINS

STORE: Store egg muffins in the fridge in a single, large glass container or in several smaller glass containers. You can also store muffins in a large reusable silicone bag (such as Stasher bags). These are much better options than plastic.

Make sure to let egg muffins cool completely before placing them in any container.

REHEAT: Reheat egg muffins easily in the microwave (about 30 seconds). If reheating frozen egg muffins, reheat for about (1-2 minutes).

FREEZE: To store egg muffins in the freezer, you can place them in a air-tight glass container, or or in a freezer safe silicone bag. Make sure to let egg muffins cool completely before placing them in any container.

▶︎ Avoid using plastic to wrap your food.

You could also leave your egg muffins in the muffin tin, and wrap the top with foil. The foil should prevent freezer burn.

TIPS AND VARIATIONS

  • Spray/grease the muffin tin before filling with egg mixture to prevent sticking.
  • Fill muffin tins only 3/4 of the way up before baking to prevent overflow onto the pan. The eggs will puff up when cooked in the oven.
  • Use a knife and go around the egg muffins after baking to loosen them if you are having trouble getting the muffins out.
Baked egg muffins in muffin tin pan

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Print

Healthy Egg Breakfast Muffins (Paleo, Whole30)


  • Author: Abbey Blackwell
  • Prep Time: 20 minutes
  • Cook Time: 25 minutes
  • Total Time: 45 minutes
  • Yield: 12 muffins 1x

Description

These healthy egg breakfast muffins are protein and veggie packed! Perfect for those busy mornings when you need a quick breakfast. Also great for meal prep and make ahead. Dairy free and gluten free!


Scale

Ingredients

  • 1 small sweet potato, cubed (1/2″)
  • 1/2 tablespoon olive oil
  • 8 oz breakfast pork sausage
  • 910 eggs, pasture-raised
  • 1/2 small yellow onion, diced
  • 1 small red bell pepper, diced
  • 1 teaspoon sea salt
  • 1/4 black pepper

Instructions

  1. Preheat oven to 425 degrees Fahrenheit. Place sweet potatoes on baking sheet, toss with olive oil, and bake for 20-25 minutes.
  2. In a medium sized skillet, cook pork sausage over medium heat, stirring frequently until evenly brown.
  3. In a large bowl, whisk the eggs. Add the cooked pork sausage, onion, bell pepper, salt, pepper, and cooked sweet potatoes to mixture.
  4. Spoon mixture into the prepared (greased) muffin tin cups until they are 3/4 full; making sure all muffin tins are evenly filled.
  5. Bake in the oven at 350 degrees for 25-30 minutes, until they are golden brown. You can also insert a toothpick in the middle of the muffin, to see if it comes out clean.

Notes

  • Reheat: When you are ready to eat, pop them in the microwave for 20-30 seconds.
  • Make ahead: cook the sausage and roast the sweet potato ahead of time to make this recipe faster.
  • Category: Breakfast
  • Method: Oven
  • Cuisine: American

Keywords: Paleo egg muffins, healthy breakfast muffins, easy egg muffins, make ahead breakfast muffins, meal prep egg muffins, healthy sweet potato egg muffins

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