These Whole30 Egg Muffins are perfect for meal prep – whether you’re doing Whole30 or not!
I’ve seen the concept of egg muffins all over the internet for years now (cough Pinterest), but for some reason I’ve never made them. I literally could not tell you why… besides the fact that I’m terrible at meal prepping. Haha it’s true! I’ll make big batches of meals so I can eat it a few times that week, but I’ve never been a “prep your veggies and proteins on a Sunday” kind of gal. Luckily, this recipe doesn’t require you to turn into a meal prep-er. It just requires some time to chop and bake and then it’s back to regularly schedule programming.
But just in case any of you are also hesitant for some reason, I’m here to tell you that these little guys are actually kind of a lifesaver – whether you’re trying to stay on track within the 30 days or not. I don’t know about you, but there’s not always time during the week to make breakfast and/or lunch every day. Luckily, you can whip up 12 of these protein packed savory egg muffins on Sunday and just heat em up Monday-Friday. A low stress and Whole30 compliant breakfast for the win!
Whole30 Egg Cups
Olive oil spray
1/2 small yellow onion, chopped
1/2 red bell pepper, chopped
2 chicken sausages (or breakfast sausage!)
1/2 cup mushrooms, chopped
1/4 tbsp olive oil
salt and pepper
- Preheat oven to 350 degrees.
- Spray your muffin tin with olive oil spray.
- Chop your onion, pepper and mushrooms.
- Remove chicken sausage from it’s casing and add it to a hot pan with olive oil. Break the meat up as it cooks. Once browned, remove from the pan.
- Add onion, pepper and mushrooms. Season with salt and pepper and saute until the vegetables are soft. Remove from the pan and add to the same bowl as the cooked chicken sausage. Stir to combine.
- Whisk together the eggs in a large bowl.
- Add vegetables and chicken sausage into each muffin pan (adding muffin cups aren’t necessary if you greased the pan!), followed by whisked eggs.
- Bake for 20 minutes, or until cooked through.
Don’t like chicken sausage? Leave it out! Do you prefer zucchini over mushrooms? Switch the veggies! The possibilities are seriously endless. You can even use onion powder if you don’t have a fresh onion on hand. Also, I originally created this to be a Whole30 breakfast, which means they’re dairy free and gluten free. That being said, if you’re not following that plan at all, throw some cheese in! Here are a few other combinations that I think would be delicious:
- Broccoli Cheddar
- Tomatoes, Onion, and Basil
- Sundried Tomatoes and Spinach
- Bacon and Cheddar
- Jalapeno, Tomato, and Corn
- Kale and Goat Cheese
- Spinach and Feta
- Zucchini, Onion, and Parmesan
- olive oil spray
- 1/2 small yellow onion, chopped
- 1/2 red pepper, chopped
- 1/2 cup mushrooms, chopped
- 2 chicken sausages 1/4 tbsp olive oil
- 8 eggs
- salt and pepper
1. Preheat oven to 350 degrees.
2. Spray your muffin tin with olive oil spray.
3. Chop your onion, pepper and mushrooms.
4. Remove chicken sausage from it's casing and add it to a hot pan with olive oil. Break the meat up as it cooks. Once browned, remove from the pan.
5. Add onion, pepper and mushrooms. Season with salt and pepper and saute until the vegetables are soft. Remove from the pan and add to the same bowl as the cooked chicken sausage. Stir to combine.
6. Whisk 8 eggs in a large bowl.
7. Add vegetables and chicken sausage into each muffin tin, followed by whisked eggs.
8. Bake for 20 minutes, or until cooked through.
Amount Per Serving: Calories: 89Total Fat: 6gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 136mgSodium: 155mgCarbohydrates: 1gFiber: 0gSugar: 1gProtein: 7g
Not doing Whole30?
Make these anyway! You don’t have to be following a paleo whole30 diet to enjoy them. They’re perfect for anyone who might be in a healthy/easy breakfast rut, or someone who just really likes eggs and real food in the morning 🙂 I like to top mine with some hot sauce and serve alongside roasted sweet potato slices (another thing you can prep on Sunday!).
And as you can see above, there are so many ways to customize this – for Whole30 or not. To be honest, I didn’t really like following the Whole30 diet and I quit after two weeks. My stomach felt upset all the time and I assumed it was because I was eating way more meat than usual. I still think that was part of it – but soon after I found out that I was also mildly intolerant/sensitive to cashews and eggs. How crazy is that? I’ve read that your sensitivities can change, so I eat eggs pretty regularly again, but still not nearly as much as I was when I was following this diet. I still try to limit the amount of cashews I eat though – more than a handful isn’t worth the stomach ache!
My point for telling you this is that I personally don’t think you need to follow any specific diet in order to be healthy – especially Whole30. That being said, it can be a great way to cut out processed and packaged options, and get back to eating real whole foods. This post links to pretty much all of my thoughts about it, in case you’re interested in reading more. Honestly, if you’re struggling with snacks and sweets, I think it’s way more beneficial to just cut out added sugars and packaged snacks for a few weeks vs. committing to this diet. That way, you can still eat quinoa and beans and pasta and bread when you want to. Because honestly, what is life without some carbs?!
Want to remember these Whole30 Egg Cups later? Pin the image below!
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