Paleo Breakfast Egg Muffins (2024)

Aug 20, 2018 · Modified: Feb 17, 2021 by Chelsea · This post may contain affiliate links ·

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Paleo Breakfast Egg Muffins are a great grab-and-go option for busy mornings! They are loaded with bell peppers, kale, and delicious homemade ground sausage. Paleo, Whole30, low-carb, and keto-friendly!

Paleo Breakfast Egg Muffins Recipe

Breakfast egg muffins are always a winner because they are great for meal prep. I like to prep and bake them on Sunday, and they store all week beautifully long! They are incredibly easy to whip together, and I love how you can make many different combinations. Below I shared a few different combinations that would be delicious together.

When I was doing a round of Whole30, it was always hard to find compliantbreakfast sausage that didn't have any added sugar, so I decided to make my own. Last week I shared my recipe for ground breakfast sausage for casseroles, and it's delicious. It makes a little more than what we need for these breakfast egg muffins so I put the rest in the freezer, which will last for 3-4 months.

Delicious egg muffin combinations to make:

Ham and cheddar
Pizza (tomato, basil, mozzarella cheese)
Buffalo chicken (diced cooked chicken and buffalo sauce)
Bacon and cheese (sharp cheddar, white cheddar, smoked gouda)
Broccoli and cheddar cheese

Can I freeze these paleobreakfast egg muffins?

Of course! You will want to make the egg muffins and allow them to cool completely and then wrap them in plastic wrap and foil and freeze. They will store in the freezer for up to 3 months. To reheat all you need to do is unwrap the breakfast egg muffins and microwave them for 30 seconds or you can use a toaster oven.

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3.77 from 21 votes

Paleo Breakfast Egg Muffins

Prep Time

5 mins

Cook Time

25 mins

Total Time

30 mins

Course:Breakfast

Cuisine:American

Keyword:breakfast, healthy, savory muffins, vegetables

Servings: 6

Calories: 124 kcal

Author: Chelsea

Ingredients

9 large eggs
8ounces ground breakfast sausage
1red bell pepper,diced
1 yellow bell pepper,diced
½cupfrozen chopped kale
¼tspfreshly ground pepper

Instructions

Preheat oven to 350 degrees, spray a muffin tin with non-stick cooking spray or place silicone baking cups in muffin tin.
Make the ground sausage or if using store-bought sausage, brown the sausage in a skillet over medium heat. Discard the grease.
In a large mixing bowl whisk together the eggs, sausage, red and yellow bell pepper, kale, and pepper together until combined.
Pour the mixture into the muffin tin and only fill ¾ of the way and bake for 20-25 minutes. Allow the muffins to cool, then remove from muffin tin.

Recipe Notes

For the nutrition information, I calculated half of the ground breakfast sausage into the breakfast muffins. If you use different breakfast sausage, please re-calculate the nutrition information.

Nutrition Facts

Paleo Breakfast Egg Muffins

Amount Per Serving (1 muffin)

Calories 124Calories from Fat 75

% Daily Value*

Fat 8.3g13%

Carbohydrates 2.1g1%

Protein 9.7g19%

* Percent Daily Values are based on a 2000 calorie diet.

This recipe was originally published in October 2014 but recently updated with new photos on August 2018.

« Ground Breakfast Sausage for Casseroles

Incredibly Easy Alfredo Sauce »

Reader Interactions

Comments

Sarah says
See Also
Chocolate Island Hawaiian Cookies Recipe - Vegan in the Freezer Shiitake and Asparagus Risotto with Seared Salmon Lamb Leg Roast Curry Baked Parmesan Zucchini Sticks
November 09, 2014 at 7:13 pm
Thank you so much for this Recipe!! I have so much trouble in the mornings trying to fix a quick breakfast for my daughter before having my coffee. They look delicious, now, do you use mini muffin tins or regular muffin tins?
Reply
- Chelsea says
  January 12, 2015 at 5:29 pm
  Hi Sarah! I used regular muffin tins. 🙂
  Reply
Kim says
December 06, 2014 at 10:46 am
do you cook the sausage before adding to eggs?
Reply
- Chelsea says
  December 29, 2014 at 11:08 am
  Hi Kim - I did cook the sausage before adding to the eggs. Will update the recipe! Thank you so much. 🙂
  Reply
Kimberly Morrison says
December 13, 2014 at 2:34 pm
Just made these for the hubs and myself and all I can say is DELICIOUS!
Reply
Beth says
January 06, 2015 at 10:11 pm
Can use spinach instead of kale? And add a small amt of parmesan cheese?
Reply
- Chelsea says
  January 12, 2015 at 5:22 pm
  Hi Beth. You can definitely use kale and add the Parmesan cheese. With adding the cheese, they will no longer be Paleo.
  Reply
Olivia says
January 27, 2015 at 4:38 pm
Great recipe! Can these be frozen and reheated in the microwave? Thanks!
Reply
- Chelsea says
  January 28, 2015 at 1:39 pm
  Hi Olivia! They are freezer-friendly and can be reheated in the microwave. You can either allow them to defrost from the freezer or you can heat them in the microwave for about 1 minute.
  Reply
Ester Perez says
February 18, 2015 at 1:02 am
These look great! On day 16 of Whole30 so this recipe is perfect! I just made some Homemade Sweet Italian Sausage that is Whole30 approved so I will add this to these. Thanks! Ester
Reply
- Chelsea says
  February 23, 2015 at 7:35 pm
  Hi Ester! The sausage sounds like a great addition! 🙂
  Reply
Mandy says
March 02, 2015 at 9:30 pm
These look great! Just started Whole30 and am trying to build my recipe arsenal. One question, how many muffins make a serving for a meal on Whole30? I'm thinking 1 or 2. Thanks!
Reply
- Chelsea says
  September 09, 2015 at 2:00 pm
  For me, I always need at least two.
  Reply
Milu says
April 14, 2015 at 4:40 am
Beautiful, simple and delicious, that's what I want in a recipe 🙂 so thank you very much for this 🙂
Reply
- Chelsea says
  April 19, 2015 at 10:36 am
  Oh, me too - Milu! You're very much welcome. Enjoy. 🙂
  See Also
  Four Fun Things | Cup of Jo
  Reply
Jill says
May 04, 2015 at 9:18 am
This recipe looks delicious! I am going to be starting my first Whole30 soon... I hope anyways lol. I am trying to get every meal planned out ahead of time or I will for sure fail.
I like that this is a simple meal. A lot of the Whole30 recipes I have found are complex and makes me feel overwhelmed!
Thanks for sharing!!
Reply
tressa says
May 12, 2015 at 1:47 pm
My version: 9 eggs, .5 cup of frozen spinach, 2 bell peppers and 1 tomato. My question is if it's whole 30?
Reply
- Chelsea says
  May 13, 2015 at 7:46 pm
  Sure is, Tressa!
  Reply
Mele says
May 31, 2015 at 2:49 pm
How long do you recommend keeping these in the fridge? Would they last from Sunday night to Friday?
Reply
- Chelsea says
  June 13, 2015 at 1:27 pm
  I recommend 3-5 days in the refrigerator, Mele!
  Reply
Harriet says
August 31, 2015 at 11:07 am
Can I use bacon pieces instead of sausage?
Thanks
Reply
- Chelsea says
  September 09, 2015 at 1:46 pm
  Sounds like a delicious substitute, Harriet!
  Reply
Kim says
September 13, 2015 at 2:30 am
hi Chelsea
If I lessen the eggs, does it alter the recipe? Instead of 9, will five work?
Fab recipe though. I've been looking for a tasty snack recipe for ages.
Thanks kim
Reply
- Chelsea says
  September 14, 2015 at 1:44 pm
  Hi, Kim! Great question. Decreasing the number of eggs will alter the recipe. There will not be as many muffins and more filling in each. Hope that helps.
  Reply
kelly says
November 06, 2015 at 7:34 am
I see it makes 12. What is the servings per person?
Reply
- Chelsea says
  November 10, 2015 at 11:26 am
  2 muffins is filling for us!
  Reply
Ann says
January 19, 2016 at 9:43 am
Will it work if I add coconut flour?
Reply
- Chelsea says
  January 26, 2016 at 10:03 am
  Hi Ann. There is no need to add coconut flour.
  Reply
Donna says
May 23, 2016 at 2:39 pm
I have been making this recipe pretty regularly for quite a while. I try to mix it up with different meats and veggies. They freeze and reheat well, and best of all my kids love them.
Reply
- Chelsea says
  May 26, 2016 at 3:34 pm
  So glad you and your family enjoys the, Donna! 🙂
  Reply
Cindy says
July 06, 2016 at 1:36 pm
I added left over chicken sausage, onions and sun dried tomatoes. They were delicious. Thanks for the starter recipe.
Reply
Becki says
December 18, 2016 at 5:33 pm
I discovered this recipe a few months ago while searching for breakfast muffins that wouldn't be considered a starch. It's great and really easy to change up to fit my mood, food preferences, and budget. I don't eat beef or pork so use turkey sausage (the Butterball or Eckrich links that are already cooked). I have also used 1 cup rotisserie chicken or leftover holiday turkey. I use spinach instead of kale, and, if the bell peppers don't look so great when I go to buy them, I just use an entire cup of the spinach. I bake mine in a rectangular glass casserole dish and then cut it into 12 pieces since a muffin pan has 12 cups, and no matter what I do, they stick to either the muffin pan or the baking cups! Thanks for posting it. Hope others find it and enjoy it as well.
Reply
Colleen says
January 31, 2017 at 10:02 am
These were GREAT! I literally did the "clean out frig" thing with these. Leftover all natural ground pork breakfast sausage, leftover roasted spuds, yellow, red, orange sweet peppers, spinach. Used the larger size muffin tins. Yummy!! I did freeze a couple, so I can't wait to see how they turn out. Can't wait to make the next batch. One muffin and 1-2 cups of coffee kept me full until lunch. Thanks for sharing this recipe!!
Reply
Becky says
July 13, 2017 at 12:16 am
I just made a reduced batch of these (to make sure I liked them). Great and helpful recipe! I used bell peppers, onion, s&p, kale and a diced up chicken apple sausage. Looking forward to adding some avocado when I eat 2 more at work tomorrow. Thanks!
Reply
Dave says
January 08, 2018 at 1:37 pm
These are great because we customize them however we like by adding the eggs to the tin and then mix in the fixings. We use chopped green chilies to add some kick.
Reply
Sharon says
January 20, 2018 at 2:57 pm
So happy to have found this site. Can't wait to try the Paleo breakfast muffins. We need healthier menue's, husband just went through stem cell transplant for Leukemia and I am diabetic type 2. So we are looking to change our ways and try to get healthier. Thanks for the breakfast muffin recipe. looking forward to more healthier menues'.
Reply
- Chelsea says
  January 22, 2018 at 1:36 pm
  So glad you and your family enjoyed them, Sharon! 🙂
  Reply
Dana Edwards says
January 30, 2018 at 6:35 pm
I just love these! You can do so much with them! Thanks for the recipe!
Reply
Karen says
February 15, 2018 at 11:05 pm
My husband and I just started Paleo 30 recently and have struggled to find a quick breakfast for two people that leave at different times in the morning. We just don’t have time to cook. These were a lifesaver. Love that you can freeze and warm when you want. Also they’re easy to modify when you get bored. Thanks so much for sharing.
Reply
Arun Daga says
April 10, 2019 at 5:20 am

These look best! On day 16 of Whole30 so this recipe is perfect! I just made some Homemade Sweet Italian Sausage that is Whole30 approved so I will add this to these. Thanks! Ester
Reply
kABIR SINGH says
April 26, 2020 at 8:16 pm
I have been making this recipe pretty regularly for quite a while. I try to mix it up with different meats and veggies. They freeze and reheat well, and best of all my kids love
Reply