These are quick and easy egg muffins that are so convenient, packed with flavor, veggies, and meat and taste great. They are jam-packed with flavor and come together relatively quick. 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 bit, greasy, burning mess on the bottom of your oven. Don’t ask me how I know that . . .
With these Keto 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.
We eat these Keto egg muffins at our house quite a bit, not that we intentionally eat Keto all the time for every meal, but we are quite limited on food choices because of dietary restrictions and preferences. Plus, most of it is just how we feel. We just all feel better and our children act better when they eat low carb.
Plus, our 12-year-old son is Type I Diabetic. Luckily, he tends to like non-carb foods naturally. Not that he doesn’t eat carbs. He totally does, but it’s nice to have some recipes like these that he likes that are low carb for days when he needs to reset after eating way too many carbs.
He even likes to make these ahead of time and eat them cold for his school lunch, which is perfect, because his school doesn’t allow sugar in their lunches. (Isn’t that awesome?) He also can’t reheat anything for his lunches and has to bring something from home, so anything besides a sandwich gets a thumbs up around here!
I don’t like to eat breakfast egg muffins cold or as leftovers, cause I think they taste rubbery, but you may want to give them a try cause I’m super-picky about food texture. I know a lot of people do like to eat this cold (just check out the comments).
Here are some tips and tricks to make these egg muffins even better:
- Swap out the sausage for bacon or turkey sausage. You could even make your own breakfast sausage.
- You can use any kind of milk you like, such as coconut milk or almond milk.
- 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 kind would work well too.
- If your sausage is greasy at all, make sure and drain it before you put it in the muffins. My son has made a huge, smoky mess in my oven more than once because he forgets to drain the sausage and it bubbles over the sides of the muffin pan and over to the bottom of the oven and makes a huge mess.
- You can freeze them and reheat in the microwave. They do let out some water as they are cooking, so put them on a paper towel on your plate.
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 Keto egg muffins 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!
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Quick and Easy Paleo Egg Muffins Recipe
These egg muffins are jam-packed with flavor and come together relatively quick. They are full of color, texture, and healthy ingredients.
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Total Time: 40 minutes
- Yield: 12 1x
- Category: Breakfast
- Cuisine: Paleo
- 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.
- 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: sausage, peppers, onion, eggs, muffins, breakfast