Egg muffins are something I discovered for the first time while on the 30-day paleo challenge back in November. Essentially, they are like small quiches minus the crust. I generally avoid muffins because I think they are like eating a big huge piece of cake in the morning, even when they are gluten-free or fat-free and so on.

I’ve found egg muffins to be easy to make, extremely delicious (especially if you have a savoury tooth), healthy, filling, and really great for those on the go in the mornings. I made some tweaks to the original recipe (found here), with my version including kale, goat cheese, roasted red peppers and seasoning.

They are still 100% paleo and a great start to your morning, I highly recommend you try them out!


1 tsp coconut oil

6 eggs (makes about 5-6 muffins)

1 cup chopped kale

1/4-1/2 of a small onion

1 or 2 cloves of garlic

1/4 roasted red peppers, chopped

1 inch (or so) chunk of goat cheese

freshly ground pepper

dash of salt

a sprinkle of Italian herbs – thyme, rosemary, oregano, parsley (add fresh if/when you can!)

*all of these measurements are approximate and can be adjusted according to taste and preference

1. Preheat your oven to 400F. Add eggs to a medium sized bowl and whisk.

2. Add all of the chopped ingredients and combine.

3. Crumble the goat cheese, add seasoning and combine.

4. Grease muffin tray with coconut oil and then scoop in the mixture. Be sure to leave some room at the top as they do expand.

5. Bake for 20 minutes, cool, and enjoy! Egg muffins can be stored in the fridge for up to 4 days.

Love it? Hate it? Leave a comment and let me know what you think!