We love making these healthy egg muffins because they are perfect for meal prep on the weekends. With only four ingredients, they are the perfect grab-and-go Paleo + Whole30 breakfast. Not to mention, they are like a mini Denver omelette wrapped up in a convenient muffin-sized package!
BRING ON THE MUFFINS
If you need a meal prep breakfast that travels well, you can’t do much better than these healthy egg muffins. Just heat up a couple and carry them out the door or take a container to work with you to throw in the microwave. Or, if you are kind of crazy like me, you can even eat them cold. For some reason I don’t mind eating these egg muffins cold.
ONLY FOUR INGREDIENTS
When I made the recipe for these healthy egg muffins, I was thinking that I wanted to re-create the flavor of a Denver omelette in muffin form. A Denver omelette is really pretty basic, just some ham, diced bell pepper and onions. Since we don’t usually eat cheese I left it out of the recipe but if you do eat cheese go ahead and add some in! These muffins are basically a portable Denver omelette.
WHY MEAL PREP?
If you have followed along with Real Simple Good for any amount of time, you already know that we are huge proponents of meal prep. We feel that doing as much meal prep on the weekend as time allows will make your work week much easier and allow you to stay on track with healthy eating goals/habits. A make ahead breakfast like these healthy egg muffins is perfect for meal prep since there is always a time crunch in the morning and having breakfast already made and ready to go can be a real lifesaver.
SOME OTHER BREAKFAST MEAL PREP RECIPES
-
- BREAKFAST MEATLOAF
-
- HEALTHY OVERNIGHT OATS
-
- ONE PAN CHORIZO BREAKFAST BAKE
-
- BREAKFAST BURRITO CASSEROLE
-
- BACON SWEET POTATO FRITTATA
-
- BUTTERNUT BREAKFAST MEATBALLS
-
- PALEO CINNAMON SPICED GRANOLA
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- MUSHROOM SPINACH AND BACON EGG MUFFINS
YOUR TURN TO MAKE THESE HEALTHY EGG MUFFINS
Go ahead and whip up a batch of these Denver omelette based healthy egg muffins and enjoy them for breakfast all week! Leave a comment below to let us know what you think, and take a picture to share on Instagram! Tag us @realsimplegood, so we can check it out, and give us a follow if you don’t already!
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Healthy Egg Muffins (Paleo, Whole30 + Keto)
Ingredients
- 1/2 lb pre-cooked ham, diced, (can sub bacon or sausage)
- 1 bell pepper, finely diced
- 1/2 onion finely diced
- 10 eggs
- 1/2 tsp salt
- 1/2 tsp pepper
- 2 tsbp avocado oil or other fat of choice, (we like bacon fat)
Instructions
- Preheat oven to 375° Fahrenheit.
- Chop ham, bell pepper and onion as noted.
- Crack eggs in a large bowl and whisk well. Add the chopped ingredients and 1/2 tsp each of salt and pepper and mix.
- Grease muffin tin with fat/oil (make sure each section is covered well from top to bottom or the eggs will stick). Or you can use muffin tin liners.
- Spoon the egg mixture into the muffin tin, filling them almost full (they will puff up while cooking).
- Place in the oven and bake for 20 minutes. Remove and allow to cool slightly before serving. These can be refrigerated and keep well for 4-5 days (great for meal prep).
Notes
Hi! Do you think I could do 5 eggs and add egg whites instead of 10 eggs to cut down on fat content? Wondering how that will work.
We haven’t tried it with half the yolks. It would probably work, but you might need less of the other mix-ins. Also, we LOVE fat. Unless there is a medical reason you should be avoiding fat, we highly recommend all the healthy fats – and egg yolks are one of the most nutrient dense foods!
LOVED this recipe! Two muffins were more than adequate for breakfast, and I found this very quick and easy to prepare.
We’re so glad you enjoyed it! Thanks for coming back to share how it went! 🙂
How long can you keep them in the fridge?
These will last about 5-7 days in the fridge.
Thank you for sharing this recipe! We don’t have muffin tins so I baked it in a 9×13 glass pan and it came out great. I just cut them into squares and they are ready to grab in the mornings.
Perfect! Thanks for coming back to leave a rating and review, we appreciate it 🙂
My go-to breakfast whether on or off of the Whole30 and so easy to meal prep! Kids love them too and we never have any left over!
That’s so great to hear Noreen! We appreciate you coming back to leave a rating and review 🙂
This recipe was fantastic. I altered my choice of veges & ham to ….
Portabella mushrooms , spinach, onions,
Red & yellow pepper & bacon bits.
Family loved them.
Wonderful! Love the veggies and bacon! Thanks so much for giving our recipe a try and for coming back to share how it worked out. We appreciate it!
Is freezing an option?
Yes, these can be frozen and reheated easily.
I just finished Whole 30, and this recipe was invaluable to me! I made these muffins every Saturday morning and refrigerated them – every day before work, I grabbed 2 muffins for breakfast. They were delicious and kept me full until lunch. If I didn’t have ham that week, I used approved sausage or bacon – tasty! I also added a small amount of veggies (spinach, broccoli, kale…).
Thank you for the recipe! I credit these muffins to helping me start the day strong and keeping me on track with the plan.
You’re very welcome and we’re happy to hear that this recipe helped you through your Whole30 😊
Yum!! These are so delicious and make such an easy breakfast. Thanks for the recipe.
Needed an on the go breakfast for my husband… these are great and very tasty?
We’re so happy they were a hit! Thanks so much for trying our recipe and taking the time to come back and share! 🙂
These are fantastic. I used paper liners and the feel right out of the pan. My family loved them and I only had 2 left after breakfast. They went fast. Thank you for posting this. =)
You’re welcome, glad the family liked them 🙂
Is it 311 calories per 1 muffin? It says per serving but doesn’t say how many are in 1 serving
It’s 3 muffins per serving (noted next to the servings at the top of the recipe)
I can’t wait to try this, but would it be okay to sautee the ham and vegetables first for more flavor? Doing so will take out some water so I’m afraid it could result in the muffins being dry/tough.
I think that would be fine and the muffins shouldn’t get tough or dry.
Not sure what I did wrong but they completely stuck to the muffin liners. Had to throw it all away ?
Sorry to hear that, we’ve made these with liners and they didn’t stick much. Maybe it works with silicone liners but not paper liners?
Try using the silicone muffin pans. They are ?? Just some coconut spray and everything I name comes out easily
Thanks for the tip!
These look super yummy.. Can they be frozen?
Yes, they sure can!
We added riced cauliflower, chopped bacon onions and ham! We’re excited to try them! Just went in the oven !!
Does this make 12medium or 12large muffins?
I would call the muffins we made here medium sized muffins.
How much spinach? Not in list of ingredients.
We actually don’t put spinach in these egg muffins, but thanks for the catch! The recipe card is updated now. That said, you definitely could add some – probably just a couple handfuls chopped would do! Thanks for stopping by. Let us know how it goes if you give this one a try! 🙂