Recipe Lists

12 Paleo Egg Muffins for a Protein-Filled Morning

By Jess

Egg muffins are a handy way to take your breakfast with you, with the portability of a muffin and the protein power of eggs. The following recipes use no dairy or grains, leaving you with plenty of wholesome goodness and protein to get you well into lunch with no slowdowns.

These egg muffins are my favorite! It makes such a wholesome and delicious breakfast, not to mention they are portable!

Paleo Egg White Muffins

This is an easy preparation for paleo egg muffins, which are great to make ahead for breakfasts on the go. Simply store the egg muffins in the refrigerator and reheat for a quick breakfast in the morning, with a side of protein or vegetables.

Paleo Egg White Muffins


24 egg whites or 1 tall carton
1/2 red bell pepper, finely diced
1/2 medium onion, finely diced
1 tsp garlic powder
2 cups spinach
Salt and pepper, to taste


1. Preheat the oven to 350 degrees F. Spray a muffin tin with coconut oil spray. In a medium bowl, stir the egg whites together with the garlic powder, salt, and pepper.

2. Fill the muffin cups with equal amounts of the vegetables. Pour two egg whites into each cup. Bake for 25-30 minutes until the eggs are set. Remove from the oven and set on a cooling rack. Serve warm or store in resealable bags in the refrigerator.

Tomato and Basil Egg Muffins

Egg muffins are a great solution for when you need to eat breakfast in a hurry or even for quick meals on-the-go. They store well in the refrigerator and are still delicious when reheated the next day. Top them with sliced avocado or even a bit of hot sauce to add extra flavor.

Tomato and Basil Egg Muffins


12 eggs
1 cup tomatoes, seeded and chopped
1/4 medium onion, finely diced
6-7 fresh basil leaves, chiffonade
Salt and pepper, to taste


1. Preheat the oven to 350 degrees F. Spray a muffin tin with coconut oil spray. In a medium bowl, whisk the eggs together with the salt and pepper. Stir in the tomatoes, onion, and basil.

2. Spoon the egg mixture into the muffin cups, filling each one about halfway full. Bake for 25-30 minutes until the eggs are set. Remove from the oven and set on a cooling rack. Serve warm or store in the refrigerator.

Best Paleo Egg Muffin Recipes

Egg Muffins in Prosciutto Cups

Egg Muffins in Prosciutto Cups (190 cal/serving)

Healthy Egg Breakfast Muffins

Healthy Egg Breakfast Muffins (76 cal/serving)

Low Carb Egg Muffins

Low Carb Egg Muffins (Kalyn’s Kitchen)

Make-Ahead Paleo Egg Muffins

Make-Ahead Paleo Egg Muffins (Smile Sandwich)

Egg Muffins with Ham, Kale and Cauliflower Rice

Egg Muffins with Ham, Kale and Cauliflower Rice (Food Faith Fitness)

Grain-Free Bacon Egg and Cheese Breakfast Muffins
Like all Paleo recipes, this one is grain-free, which means you won’t have to worry about gluten or your body’s response to grains. This is a classic offering, with bacon, egg, and cheese working together to give you a full breakfast in the palm of your hand. The bit of crunch that the outer layer gets from baking these makes them really special, and you’ll definitely reach for another one after you have your first. Pepper, onions, and mushrooms make this a truly special breakfast you can make any time.

Power Breakfast Egg MeatMuffins
This is a meaty MeatMuffin instead of a McMuffin, and the reason is quite clear. The entire outer portion of the muffin is made out of meat, with an egg baked up inside the meaty container. This is one breakfast that is heavy on the protein, so you’ll have energy to get you through your morning, without the crash that comes from a carb-heavy breakfast. Grass-fed ground beef means you’re getting a high quality meat with extra CLA that will help you lose weight, rather than grain-fed beef that can make you gain weight.

Kitchen Sink Egg Muffins
When you’re talking about an “everything but the kitchen sink” style recipe you’re just trying to use up what’s on hand at the moment. That’s why when you see a recipe like this one you should see how they did it, and then see how you can come close to doing it with what you have. Don’t run out and buy all of these ingredients just so you can make them. Follow along as closely as you can with what she had, and then play jazz with the rest and see if you can come up with something just as delicious.

Budget-Friendly Egg Muffins
Paleo doesn’t have to be an expensive diet, and here she’s showing you how to make egg muffins on the cheap. You might get overwhelmed by the thought of buying only organic produce, or only grass-fed beef. Start with getting rid of the junk and following the Paleo guidelines first. You’ll still get life-changing benefits, and as you settle into your new way of eating you’ll see that you’ll likely be saving so much from not eating junk food and fast food that you can pay a little more for premium ingredients.

Gluten-Free Egg Muffins
Every Paleo recipe is automatically a gluten-free recipe thanks to the “No Grains” rule of Paleo. These GF egg muffins are sure to satisfy, without any worries about how you’ll feel after you eat them. You’ll be getting spinach, carrots, bell peppers, and basil all mixed into each bite, with plenty of pastured eggs to fuel you up. Pastured eggs means the same as cage-free, where the chickens were allowed to roam around and have a more natural lifestyle than those cooped up in pens and harvested for their eggs.

Mini Egg Pizza Muffins
Unless you want pizza for breakfast you can cook up these pizza muffins anytime of day for a savory treat. They are loaded with yummy pizza ingredients like pepperoni, tomato, basil, and oregano, but without the stuff that you can’t have on Paleo like the crust and the cheese. Kids love these muffins, and adults do too, and when you’re getting all benefits and no drawbacks, it’s as if pizza is back on the menu and you don’t have to feel bad about it anymore. Black olives and mushrooms are additional toppings you can opt for.

Paleo Sweet Potato Egg Cups
You cook up these egg muffins in little shells made out of sweet potatoes. This means that you’re getting the antioxidant value from sweet potatoes, not to mention the fiber, along with the protein and minerals from eggs. This makes it a great way to start your day and helps round things out so it’s not just all protein. Sweet bell peppers and sausage join the eggs in the filling so there will be a few different flavors for your taste buds to discover. This is one recipe that stands a chance of making into your regular morning lineup.

Breakfast Egg Muffins
Keep it simple and you keep it Paleo. With these breakfast egg muffins you are getting just a handful of ingredients, but that just means that you can actually taste each ingredient that’s in them. The regular breakfast fare is here, which includes eggs of course, as well as green and red bell peppers. But there’s an additional ingredient that promises to spice things up, and that’s jalapenos. This is an optional ingredient but definitely something you’ll want to add if you love spicy foods.

(You may also like: 41 Sweet and Savory Grain-Free Paleo Muffins)


Ask a Question 

  1. Pastured is not the same as cage free! Cage free only mean the hens are not literally in a cage all day, they often still have very little room, sometimes indoors. Pastured eggs come from hens who are actually allowed adequate space to roam, in fields. Please don’t equate pastured with cage free, since cage free hens are often hardly better off than caged hens.

    • Thank you, Lily. I am transitioning to a clean eating/ living lifestyle, and some of the creative marketing terms have me perplexed. I have been buying “cage free” with the understanding that I was making an environmentally and ethically safe decision….. arrrrggggg!

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