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paleo egg muffins

Paleo Egg Muffins


Paleo Egg Muffins with sausage and broccoli are an easy meal-prep recipe for a high-protein low-carb breakfast. They’re like a mini omelet made in a muffin tin!



Cooking Spray, avocado oil or Ghee

10 ounces hot Italian pork sausage, casings removed

2 cups chopped broccoli

10 large eggs

1 teaspoon Dijon mustard

½ teaspoon salt

½ teaspoon ground black pepper

½ teaspoon paprika


  1. Lightly coat a large non-stick skillet with cooking spray, set over medium-high heat and add sausage. Cook and crumble until the sausage is broken into small pieces, browned and cooked through.
  2. Place broccoli in a medium microwave safe dish, splash on 2 tablespoons water, cover and microwave for 2 minutes. Carefully remove cover (steam will escape!)
  3. Meanwhile, preheat oven to 350 degrees F and coat a 12-cup muffin tray (generously) with cooking spray, oil or ghee.
  4. Combine eggs, mustard, salt and pepper in a large bowl and whisk well Pour egg mixture through a fine mesh sieve into a large measuring cup.
  5. Divide the sausage and vegetables evenly among the muffin tins. Pour the egg mixture over the sausage and veggies, dividing evenly. Sprinkle on paprika.
  6. Bake the egg muffins until puffed and cooked through, 20 to 23 minutes. Let cool in the muffin tins until warm. Run a knife along the edges of the pan, and remove the egg muffins.


Feel free to sub in pre-cooked chicken sausage or smoked sausage. Just cut into small bite-sized chunks.

Frozen chopped broccoli can be subbed for the fresh. Just measure out 2 cups frozen, then thaw and drain. No need to cook it.

  • Prep Time: 20
  • Cook Time: 20
  • Category: Breakfast
  • Method: Oven
  • Cuisine: American


  • Serving Size: 2 egg muffins
  • Calories: 293
  • Sugar: 0
  • Fat: 23 g
  • Saturated Fat: 8 g
  • Carbohydrates: 3 g
  • Protein: 18 g

Keywords: paleo egg muffins, muffin tin eggs, egg cups, egg cups with sausage,mini omelets,paleo breakfast recipe

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