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Egg Muffins are one of my favorite batch or bulk breakfasts and snack items.

Key Ingredients:

  • Pastured / Free Range Eggs
  • Protein of Choice
  • Veggies (if you have limited time, buy pre-cut veggies)
  • Starch (if you are not eating carbs for breakfast or are low carb, omit)

Protein Ideas: Ground Sausage or Meat of any kind, Bacon, Pork Chop or Loin, Left-over Chicken or Steak

Veggie Ideas: Pico de gallo, Garlic, Spinach, Broccoli, Cauliflower, Asparagus, Artichokes, Yellow Squash, Zucchini, Bell Peppers, Green Onions, Tomatoes

Starch Ideas: Potato, Sweet Potato, Butternut Squash

Making Egg Muffins

I like to use a 12 cup muffin tin. Preheat the oven to 350 degrees. Grease each cup or use silicone inserts.

Season and cook your protein (don’t cook all the way, it will finish in the oven) and chop the protein into small pieces. While the meat is cooking chop the veggies. I like to sauté the veggies in butter, salt, pepper, and garlic for flavor. I use the same pan as I used to cook my protein in. If I’m just using pico de gallo I don’t cook it first. Beat 12 eggs in a bowl, add salt, pepper, and herbs of choice.

Note: Keep in mind that the cups are shallow so only a little of each layer can go into the cups.

If you are using a starch, either chop it in small pieces or grate it, season it and place in the bottom of each cup. If you are omitting starch, then spoon the meat into the bottom of each cup – otherwise add a spoon of meat on top of the starch layer. Then add a spoon of the veggies. Then ladle in the egg.

If you like and can tolerate cheese, you can sprinkle with cheese.

Note: Season each layer, so they don’t turn out bland. If I have a pesto on hand, sometimes I’ll swirl pesto into the top of each one before baking.

Place in the oven for 25 – 30 mins. Pull-out and place muffins on a cooling rack. After they are cool, put in individual sized portions in Ziploc bags in the fridge.

These are awesome with some franks hot sauce!


Pizza Variation:

  • Chopped Pepperoni
  • Mozzarella Cheese
  • Chopped Tomatoes
  • Fresh Sautéed Garlic
  • Mushrooms (Optional)
  • Dried Basil
  • Dried Italian Seasoning
  • Salt & Pepper

Another Variation:

  • Small Pieces Prosciutto
  • Chopped Pre-Cooked, Seasoned Asparagus
  • Goat Cheese
  • Garlic Powder
  • Salt & Pepper

There is literally unlimited flavor combinations and variations you can make.