30 min serves 8-10

Whole 30 Breakfast Egg Muffin Cups

These easy-to-make protein-packed egg bites will fuel your day. Make them by the dozen and store them in the refrigerator or freezer for a healthy grab and go breakfast or snack. 
Gluten-Free Keto Paleo Whole30

ACTIVE: 10 min. PASSIVE: 20 min. DIFFICULTY Easy


  • 1 t avocado oil
  • 1/2 pound (1/2 package) Pre 95% ground beef
  • 1 small red bell pepper, diced small
  • 1/2 small onion, diced small
  • 2 C fresh spinach, chopped
  • 12 pasture raised large eggs
  • 1/2 t kosher salt
  • 1/4 t black pepper
  • Whole 30 compliant cooking spray
  1. Preheat oven to 375°F. Heat a sauté pan over medium-high heat, add the oil and ground beef. Brown the meat, breaking it up with a wooden spoon or mallet, until cooked through, about 8 minutes.
  2. Remove the meat onto a plate or bowl and return the pan to the stove. Add the red pepper and onion and cook until crisp/tender, stirring occasionally, about 4 to 5 minutes. Add the chopped spinach and remove pan from heat.
  3. Break eggs in a large bowl and add the salt and pepper. Whisk eggs until well blended. Add the meat and vegetable mixture to the eggs and stir to combine.
  4. Spray a standard size muffin tin with a light coating of compliant cooking spray. Pour or ladle the egg mixture in to the muffin pan, filling each cup about 3/4 full.
  5. Place in the oven and bake for 20 minutes, test with a toothpick to make sure the eggs are fully set. Remove from oven and let cool for about 10 minutes. Remove muffins from pan and store leftovers in the refrigerator for up to 4 days or in the freezer for up to 6 weeks. Reheat in the microwave for 30 seconds or in the oven at 300°F for 5 to 7 minutes.


Whole 30 Breakfast Egg Muffin Cups

Amount per 84g

  • 84g

    1 serving
  • 112kcal

  • 11.68g

  • 183mg

  • .3g

  • 6.38g

  • 1.22g

  • .59g


Nutrition is approximate, data retrieved from happyforks.com

Recipe developed by   Jennifer Borchardt