This is a Quick and Easy Keto Egg Muffins recipe that is so convenient, packed with flavor, veggies, and meat and tastes great. These Paleo egg muffins are jam-packed with flavor and come together relatively quick. They are full of color, texture, and healthy ingredients including sausage, spinach, and peppers.
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These Paleo 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 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.
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.
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 . . .
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!
If you like these Paleo egg muffins, you may also like these recipes:
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PrintPaleo and Keto Egg Muffin Recipe
These paleo 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
- Category: Breakfast
- Cuisine: Paleo
Ingredients
- 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 1/2 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
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.
- 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
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.
★★★★
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.
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.
★★★★★
Could you put this into a casserole dish instead of muffin tins?
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.
I would use Turkey sausage because I like it better and can get it in Italian sweet sausage. Thanks for sharing.
★★★★
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?
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.
yum. do they freeze well? how do you reheat?
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.
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!
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.
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 . . .
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.
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
Have you ever tried freezing theses ? I would love to make these ahead and have them for the week.
I haven’t. I’m not sure if they would freeze well with that much egg. . .
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. 🙂
I make these all the time and love them!
★★★★★