Breakfast

12 Paleo Egg Muffins for a Protein-Filled Morning

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!



Kale and Chives Egg Muffins
Photo: Paleo Magazine

1. Kale and Chives Egg Muffins
Kale is a superfood that has received plenty of attention in recent years, and adding it to these egg muffins only increases their nutrient content. Louise is really great at adding in healthy ingredients that fit within the Paleo guidelines, bringing you new flavor combinations that will keep you satisfied rather than eating the same boring things all the time. Working kale into your breakfast meal is just one example of this, but you can find several more examples at her blog.


Grain-Free Bacon Egg and Cheese Breakfast Muffins
Photo: Real Food Outlaws

2. 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
Photo: The Healthy Foodie

3. 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.


Basil, Sausage and Egg Muffins
Photo: The Primalist

4. Basil, Sausage and Egg Muffins
These are really great muffins that include everything you’d want in a full breakfast. The basil really brings out the flavor in the sausage, and the egg serves as the perfect backdrop. When you bake up egg muffins you’ll fill your home with the smell of a delicious breakfast, and when they’re finally ready and you get to have one, you’ll realize it’s worth the wait. Cherry tomatoes give these muffins a burst of color and flavor, as well as add to the nutritional value of the meal and help to balance it out.


Egg Muffins with Hatch Green Chilies
Photo: The Sprouting Seed

5. Egg Muffins with Hatch Green Chilies
The point of these muffins is to deliver the health value of chilies to your body. You’ll be getting a food that has been shown to provide benefits to your heart and act as an anti-inflammatory. The Paleo diet doesn’t necessarily set out to help any one disease in particular, but a byproduct of following the diet is usually that health conditions begin to improve. That’s because you’re cutting out the junk replacing it with wonderful recipes such as this one. In addition to the chilies you’re getting nitrate-free sausage, and organic, grass-fed cheese if you allow it.


Kitchen Sink Egg Muffins
Photo: Sarahlynn Smile

6. 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
Photo: Paleo on a Budget

#. 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
Photo: Inspired Eats

8. 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
Photo: Paleo Parents

9. 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
Photo: Paleo Newbie

10. 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
Photo: Easy Paleo

11. 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.

4 Comments

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  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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