Egg muffin recipe from Make It Paleo

Low blood sugar can result in anxiety, mood swings, irritability and feeling easily overwhelmed, so it’s really important to get a good start to the day with good quality protein like eggs. And we’re seeing more and more research showing that eggs are ok, even the yolk!

Here is a deliciously simple and quick recipe from one of my new favorite recipe books called Make It Paleo: Over 200 Grain-Free Recipes for Any Occasion, shared here with permission from one of the authors, Hayley Mason.

If you’re on the go you will appreciate the simplicity of this recipe. These delicious little quiche-like muffins are easy to make ahead of time and grab at a moment’s notice. If you’re doing intermittent fasting, this delicious source of protein and veggies can be paired with a healthy fat like avocado and be eaten midday or later. When I travel I always make them ahead of time and take them with me for “padkos” (South African slang/Afrikaans for “food for the road”).

Egg Muffins

Ingredients:

½ tsp coconut oil
½ medium onion chopped
1 cup broccoli, chopped
¼ green pepper, chopped
¼ red pepper, chopped
8 eggs
Salt and pepper to taste

Prep time: 10 minutes; Cook time: 18-20 minutes
Makes 4 large muffins or 8 small ones

Process:

1. Preheat oven to 400 deg F
2. Grease muffin tin with coconut oil
3. Rinse and chop vegetables into ¼ inch pieces
4. Divide vegetables evenly between muffin tins
5. Whisk the eggs, then pour into the tins, dividing it evenly
6. Sprinkle with salt and pepper, then stir the vegetable and egg mixture briefly to evenly disperse the vegetables throughout the egg
7. Bake the egg muffins in the oven for 18-20 minutes

Here are some pictures of my attempt at these while on my recent trip to South Africa. We were getting ready to head to the Natal midlands for an overnight trip to the cheetah breeding project and needed some healthy “padkos” (South African slang for “food for the road”) so my niece Tamara and I whipped up a few muffins just before we left for the trip.

Since raw onions were not a favorite in my sister’s family, I pre-cooked the onions in a little coconut oil. I think you could lightly steam the other veggies too if you don’t like them crunchy. It’s going to add to your prep time unless you use left-over veggies from the night before.

In our case, we didn’t have quite enough veggies so we ended up with two egg-only muffins! They were all delicious!

Make It Paleo is a wonderful recipe book with many simple and basic recipes as well as some pretty fancy ones too. One quick caution – I do think there are rather too many desserts and baked goods featured – so be warned and keep to recipes in the front! Enjoy!

Authors Hayley and her husband Bill Staley are the dynamic cooking duo behind Primal Palate. Their lifelong passion for food and cooking has led them to write an internationally recognized blog, three bestselling Paleo cookbooks, as well as create a widely popular app and website.