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The timing for a paleo breakfast egg muffins recipe couldn’t be any better. And, I’m excited to share my favorite way to make baked eggs in a muffin tin! It’s super easy and a major time saver for busy people.
Somehow I missed mentioning this, but my maternity leave ended almost two weeks ago! I have truly enjoyed staying home with my new baby, but I must admit, the adult interaction has been refreshing.
With a two-and-a-half-year-old and an almost-four-month-old, I don’t have much time to spare. Add on a full-time job and a full-time blog, and you can see why I feel like I’m going crazy at times! (Case in point: I’ve been interrupted three times since I started writing this post.) I see what people mean now when they say going back to work can sometimes be more relaxing than the weekend.
Getting used to packing food to go has been an adjustment with my return to work. While I was home, I had gotten used to being able to just grab whatever from the fridge.
Now that I’m back in the office, I need more portable low carb breakfasts, lunches, and snacks that I can make ahead. Hello, paleo breakfast egg muffins!
Healthy Egg Muffins for Work or School
I already had a low carb egg muffins recipe I used to make all the time. Those are a little different because the egg isn’t scrambled.
More recently, I’ve come to love these paleo egg muffins just as much. They’re perfect for adding a protein boost with my butter coffee!
As wonderful as it is to take these low carb egg muffin cups to work, they are good for much more than that! They are also perfect for snacks on the go, breakfast on the way to a weekend morning activity, and the current favorite, back-to-school lunches! I know many of you are looking for those right now.
My kids aren’t in school yet, but I’ll be saving this recipe for when they are! It’s hard to believe that’s less than three years away for my older daughter. She already loves these breakfast egg muffins, and I love that she’s getting loads of veggies when she eats them! Win-win. 🙂
Roasted Veggies For the Best Egg Muffin Cups
The roasted veggies are the best part of these healthy egg muffins. Roasting them imparts so much more flavor than the usual steaming method! Seriously, don’t miss out on that.
Pre-roasting veggies before using them in a recipe makes a huge difference. I do it all the time instead of steaming. Some good examples to check out are my pesto chicken bake and eggplant lasagna. Try it once and you’ll see what I mean.
The breakfast egg muffins recipe is versatile and easy to customize. You can use whatever vegetables you have! I used broccoli, cauliflower and red peppers, which are pretty universally liked and abundant year round. Feel free to throw in whatever is in your fridge.
I do recommend avoiding watery vegetables, like zucchini, which would make the egg muffins watery, too. (If you want to use your zucchini, try zucchini pizza bites instead.)
Making Paleo Egg Muffins Light & Fluffy
Adding coconut cream to breakfast egg muffins makes them extra fluffy without dairy. It essentially has the same effect as milk usually would in a regular omelet. See, who says egg omelet muffins can’t be paleo?
But, if you are not dairy-free or paleo, you can use also heavy cream instead, if that’s what you have. Almond milk might also work okay, but something with more fat like coconut cream or heavy cream works best. Don’t worry, the egg muffins still come out very light overall.
I’m actually obsessed with cheese, but I didn’t even find it necessary here. That’s saying a lot! Still, if you’re a cheese lover and don’t need paleo egg muffins, feel free to throw in some shredded cheese. Or sprinkle it on top.
By the way, if you’re not vegetarian, you can always throw some cooked bacon in there too. Obviously. Because… bacon!
Whatever add-ins you like, you do you. They are your egg muffins!
How To Make Egg Muffins Healthy
These healthy egg muffin cups are super light. Only 88 calories and 1 gram net carbs each! Plus, they are loaded with yummy veggies.
A light paleo breakfast like this is nice to have sometimes. Calories do matter even if you’re low carb. I don’t actually count them, but having options for a light, portable meal (that tastes delicious!) is always a good thing.
Fortunately, paleo egg muffins are also super easy to make. Don’t be intimidated by the roasted veggies in there. They are well worth it!
How Long To Cook Egg Muffins?
For this recipe it takes about 30-40 minutes in the oven total, which includes the veggies, too. That’s 15-20 minutes to roast the veggies and then another 15-20 minutes to bake the egg muffins themselves.
Most of the time is hands off. Besides, you can make them ahead as a convenient meal prep option.
More Low Carb Egg Recipes
Tools To Make Paleo Egg Muffins:
Click the links below to see the items used to make this recipe.
- Baking sheet – This one is sturdy and has a silicone non-stick coating. You can even skip lining the pan if you use one like this.
- Muffin tin – This one is super affordable.
- Silicone muffin liners – Cute, colorful, and easy to clean after making egg muffin cups in them.
- Parchment paper muffin liners – Another option if you prefer disposable liners.
Healthy Paleo Breakfast Egg Muffins Recipe:
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Healthy Paleo Breakfast Egg Muffins Recipe
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Click on the times in the instructions below to start a kitchen timer while you cook.
Preheat the oven to 400 degrees F (204 degrees C). Line a baking sheet with parchment paper or foil (grease if using foil).
- In a large bowl, toss together the broccoli, cauliflower, red pepper, minced garlic, and olive oil.
Arrange the vegetables in a single layer on the baking sheet. Roast in the preheated oven for 15-20 minutes, until the edges of the broccoli are browned.
- When the vegetables are done, keep the oven on. Arrange the veggies evenly in the muffin cups.
- Whisk together the eggs, coconut cream, sea salt, and black pepper. Pour the egg mixture into the muffin cups over the vegetables.
Bake for 15-20 minutes, until the eggs are set.
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Serving size: 1 muffin
Video Showing How To Make Egg Muffin Cups:
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Nutrition Information Per Serving
Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database. You can find individual ingredient carb counts we use in the Low Carb & Keto Food List. Net carb count excludes fiber, erythritol, and allulose, because these do not affect blood sugar in most people. (Learn about net carbs here.) We try to be accurate, but feel free to make your own calculations.
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