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Egg muffins are all they’re cracked up to be

November 2, 2010

Who says you can’t have muffins for dinner?  I changed that rule tonight with this protein-packed recipe.    With less than five ingredients, you can whip this together one night after work and not break the bank.  It’s a great on-the-go snack, especially after a workout, or grab a few and make it a meal.

If you’re not convinced yet, here’s one more reason to get crackin’. 

Eggs are incredibly good for you.   Contrary to what we’ve heard over the years, a moderate consumption of eggs will not negatively impact cholesterol levels, so you’re safe to have a few a day.  Here’s something I didn’t know…eggs are one of the only foods that contain naturally occurring vitamin D (much needed as we head into the sun-deprived winter months).    They also offer a lot of nutrients including choline (good for the brain), lutein (good for the eyes) and sulfur (good for the hair and nails).  Go for those organic eggs when possible; they have up to 20 times more Omega-3s than mass-produced eggs from grain-fed chickens. 

Egg Muffins

Egg Muffin Recipe


  • 6 free-range eggs (I bought mine from Rowe Farms)
  • 1/4 pound cooked naturally raised ground beef (also from Rowe Farms)
  • 1/2 cup grated cheese – optional (I used a bit of goat cheese feta)
  • 1 red or green pepper, finely chopped
  • 1/2 onion (this was my addition)
  • Salt and pepper to taste (or other spices if you wish)

The above ingredients will yield 6 servings.  I had room for 12 in my muffin tin, so I added 4 more eggs, another 1/4 pound of beef and green pepper. 


  1. Pre-heat over to 350ºF
  2. Generously grease muffin tins with coconut oil or butter (or follow my lead and use paper baking cups)
  3. In a bowl, beat the eggs.
  4. Add cooked meat, pepper, onion, spices and cheese (if using).
  5. If you’re using feta cheese, tuck a tiny piece inside each cup before you pop them in the oven.  If you have no one to impress, poke a hole in the middle after they come out and sneak the cheese in that way.
  6. Bake 18-20 minutes or when a knife comes out clean when poked in the centre.

This recipe is from The Primal Blueprint Cookbook.

6 Comments leave one →
  1. Sandra Fielder permalink
    November 2, 2010 2:13 pm

    Hi Danielle, I am Trish Foley’s Mom. Trish told me about your blog a couple of months ago, and I am enjoying it immensely. We share a passion for exercise and good food, and I also need to be gluten free. I love people who embrace it. The first few years, I barely tolerated the restrictions, and wouldn’t have if I hadn’t experienced the health benefits. You are exactly what I need to diversify my menu and try new things. I’m going to give your egg muffins a go tomorrow. Thanks for sharing.

    Sandra Fielder

    • November 3, 2010 1:09 am

      Hi Mrs. Fielder! So happy to hear I have another gluten-free follower and that you’re enjoying my articles. My next post is on Gluten 101 so I’m sure you’ll have a few pointers to add.

      If you have any GF recipes to share please do pass along!

  2. November 2, 2010 2:23 am

    The egg muffins look really beautiful and sounds yummy. They seems like a perfect day breakfast. I can’t wait to wow my family with this recipe.
    Thanks for sharing!

    • November 3, 2010 1:11 am

      They are tasty and will be even better if you add cheese:) If not, you’ll need a little salt & pepper to compensate. I’m getting nervous! Really hoping this goes over well with your family :-S

      Please keep me posted.

  3. Xander permalink
    November 2, 2010 12:45 am

    Can’t wait to try this. I wonder how they are the next day?

    • November 3, 2010 1:06 am

      I was your guinea pig. They taste good the next day:) Grabbed one for a breakfast quickie this morning. Just pop them in the toaster oven to warm them up if you wish. I don’t mind cold food so I just ate them as is.

      One suggestion – Add a little more spice to your egg mixture if you’re not adding cheese. It will give them a flavour boost.

      Let me know how it goes!

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