Paleo Egg Muffins

Today I have a brand new make-ahead paleo egg muffin recipe! This one is loaded with sausage and broccoli and will totally fuel you until lunch! A serving will give you 18 grams of protein! They are like a portable little omelet made in a muffin tin!

Hello middle of January! Let’s catch up! How are your healthy eating habits sticking? Are you happy to be making positive changes? Please let me know by leaving a comment below. Honestly, I want to hear from you. What’s working, what isn’t? Jase and I have been doing a paleo diet for the month, and we both feel amazing. He is melting weight off, and my belly is feeling so much better.

I have to say, this month’s paleo challenge has been a real eye opener for me for many reasons. One of which is the fact that I don’t think I had any clue how much dairy I was eating! Like every day, several times a day. Not that it’s a bad thing, but if that is in fact one of the culprits as to why I am having issues with IBS and GERD, then I am pretty much kicking myself about the fact that I have been giving myself a steady stream of it as long as I can remember.

Take these high-protein Egg Muffins for example, normally I would have topped them with a nice big pinch of shredded Vermont cheddar to seal the deal. Like I did for these Veggie Egg Cups. But being on this challenge, I had to find alternate ways of making them super delicious. Read more on that below!

Time will tell about if I’ll need to keep away from dairy or not moving forward. I will be adding in each food, one at a time, that I removed after January, and we’ll see what the triggers are for my symptoms to come back. Very scientific, no?

Anywhoo, let’s talk some more about these amazing low-carb egg muffins with sausage and broccoli!

Ingredient Notes For These Egg Muffins

Sausage

How to Make Paleo Egg Muffins

Tips For Making The Filling

• The sausage needs to be cooked before it is added to the muffin tins. (Photo 1) If you are in a rush, buy precooked sausage or smoked sausage, and cut it into small chunks. To cook the sausage, remove the casings. To do that, just run the tip of a sharp knife along the length of the sausage and slide the casings off. Then crumble the sausage into a dry non-stick skillet. It will be kind of sticky, so don’t worry if the pieces are large at first. As you cook it over medium-high heat, you’ll be able to break it up into small pieces with a wooden spoon. There may be an excess of rendered fat in your skillet when you are done cooking. If you like, you can drain the cooked sausage on paper towels as you would for cooked bacon.
• The chopped broccoli also needs to be softened a bit before it goes into the egg muffins. I do that by quickly cooking it in the microwave. (Photo 2) If you don’t have a microwave, you can do this step in a saucepan with or without a steamer basket. Here’s another shortcut: you can sub in chopped frozen broccoli. Just measure out 2 cups, then thawed and drain it. No need to cook it because the freezing and thawing will have softened it up enough.
• Beat the eggs with the seasonings (Photo 3) and then strain it to prevent it from spilling as you pour it into the muffin wells.

Tips For Filling The Muffin Tins and Baking

• Coat the muffin tin really well with cooking spray. Or if you prefer to use another type of fat or oil to do so, that is fine. Egg muffins tend to stick to the muffin pans, so don’t be afraid to be generous with this step.
• Layer the broccoli and sausage into the muffin tins. They will look quite full, but that’s okay, there is space around the pieces and the eggs will flow around them and fill in the gaps!
• Pour the eggs into each well of the muffin tins. (Photo 4) This is where that spout comes in really handy!
• Lastly, sprinkle on the paprika. As I said this is not necessary technically, but I really like that pop of red it adds to the top of these egg cups. Omit it if you are in a rush.
• Carefully so as not to slosh the egg all over the muffin tin, transfer them to the center of the oven and let them bake. They cook through surprisingly fast (about 20 to 25 minutes is all it takes.) They will puff right up.
• Let them cool a little bit in the muffin tin, then run a knife along the edges to make it easier to get them out of the pan. Then just pry them out of the muffin pan with a butter knife.

FAQs and Expert Tips For This Recipe

Tip To Keep The Eggs From Spilling/Making a Mess

• A few things I have discovered with making egg muffins in a muffin tin, is that the eggs can be messy. Unlike an egg bake where they go into a baking dish all in one go, getting the beaten eggs into the muffin pan wells cleanly can take a bit of finesse.
• The trick I have learned is to make the egg mixture, then run it through a fine mesh sieve (also known as a wire strainer.) This helps to break up the albumin in the egg proteins, and makes it easier to pour in just enough to fill up the muffin tin wells.
• I have a nice wide glass measuring cup that I strain it into, which works well because it has a little spout to pour the egg mixture out of.

More Paleo Breakfast Recipes To Try This Month

• These gluten-free Paleo Clean-Eating Pancakes are a great option when you are craving something traditionally higher in carbs for breakfast.
• This recipe for Healthy Banana Nut Muffins by London looks great. And we also like to make these Banana Chocolate Chip Paleo Muffins as well.
• This Paleo Green Apple Smoothie or this Healthy Green Smoothie are both based with coconut milk for a naturally sweet and dairy-free breakfast.
• Chocolate Raspberry Paleo Muffins are an indulgent tasting breakfast or snack.
• I have even been eating these Paleo Energy Bites for breakfast too! 
• These Sous Vide Egg Bites are paleo and Whole30 approved too.

If you love meal prep, you can also check out my Meal Prep Menu for a week’s worth of make ahead dinners! 

Please let me know if you make this recipe and come back and leave a star rating and review. It helps so much!

Happy Cooking!

~Katie

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