Paleo Diet Breakfast: Egg Muffins with Sausage and Broccoli

Updated on March 16, 2016
Turtlewoman profile image

Kim is a board-certified holistic health coach, healthy living and cleanse consultant, and studied under Drs. Andrew Weil and Walter Willet.

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Healthy Breakfast On-The-Go

A healthy breakfast is such a luxury nowadays. With my busy working schedule, there is hardly any time in the morning to sit down and eat breakfast. That extra 10 minutes and 2 snooze buttons make a difference.

Allow me to introduce to you an easier way of eating a healthy breakfast on-the-go. This is a recipe for an egg muffin with gluten-free sausage. It sounds funny. It looks different. But it works! And it's delicious!

These egg muffins are also Paleo and gluten-free, using a gluten-free organic chicken sausage as the star ingredient. There is no flour involved. Excessive sugar and preservatives are not needed either. It's a high protein breakfast that is easy to make, and will give you energy throughout the morning.

So let's get started on the recipe. You will be surprised with how easy it is and that why you've never thought of making them before!

One of the difficulties of eating Paleo is figuring out what to eat for breakfast. We know that breakfast is such an important meal of the day. Yet some of us, or most of us reach out to convenient foods such as sugar-laden cereal, high carbohydrate bagel, or packaged Pop Tarts. On top that,if you are a Paleo eater eliminating dairy, sugar, and grains can be a challenge to eat a healthy breakfast.

Some of my Cross-fit friends are sharing with me some of their great Paleo breakfast ideas. And with their workout schedule starting at 6 am in the morning, it's hard to actually have time to make breakfast. With this recipe, they are now able to prepare a batch the night before and have an omelet egg muffin ready the next morning. They can also eat them throughout the week since the muffins can last a few days in the refrigerator.


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Omelet in a Muffin?!

The idea behind cooking eggs and sausages is nothing new. But let's change it up a bit and put them in muffin tins. It's definitely a nice change from the usual oatmeal or break fast bar.

The other day when I was making my rounds at the Costco sampling carts, I discovered a new packaged chicken sausage called Rosie.

It’s an Italian Style Organic Chicken Sausage, with the words “gluten-free” and “USDA ORGANIC” stamped on the left corner of the package.

The sausage is made from organic chicken, raised in a stressed-free environment and fed a certified organic vegetarian diet. What all this translates to is you could be eating a sausage that is not harmful to your body.

The package also reads:

  • No antibiotics, hormones, MGS, or gluten!

I think it's important to start the day off right, with some greens with your eggs! Why not add some broccoli or bell peppers in with your egg muffins?

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Instructions


Ingredients for 12 servings

  • 8 eggs
  • 2 cups broccoli, chopped
  • ½ tbsp olive oil
  • ½ teas baking powder
  • Pinch of salt and pepper
  • Optional: Chopped chives

Instructions

  1. Heat your oven to 375 degrees F
  2. Chop your vegetables and sausage links into small pieces. Make sure it's diced into smaller sizes than usual. Oil your non stick pan and quickly sauté over medium heat for about 2-5 minutes until it’s slightly brown.
  3. Turn off heat, and add your choice of vegetables.
  4. Mix the rest of the ingredients (eggs, oil, baking powder, salt, pepper).
  5. Spray PAM or lightly grease a cupcake pan. Spoon out the sausage and vegetable mixture into the cupcake pan.
  6. Pour the egg mixture evenly over the sausage mixture.
  7. Bake for 15 minutes or until the eggs look solid and cooked.
  8. Optional: sprinkle with bacon!

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Questions & Answers

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      • Turtlewoman profile imageAUTHOR

        Kim Lam 

        2 years ago from California

        Thanks Yvonne for sharing on FB too! ;-)

      • Melovy profile image

        Yvonne Spence 

        2 years ago from UK

        Just stopping back Kim to say that though it took me a long time to actually get round to making these, they are now my go-to egg recipe, enjoyed by all our family including an egg-hating teenager!

      • Stephie Noel profile image

        Stephanie Noel 

        3 years ago from Virginia

        I really like your egg muffin it looks really yummy and something different to eat. I'm also looking for new ways to cook eggs as well.

      • Katya Drake profile image

        Katya Drake 

        4 years ago from Wisconsin

        Oh my goodness! This recipe looks so good and its way healthier than the pancakes I made this morning. I love your whole philosophy too! I am obsessed with nutritional science. It is so true that good health starts in our gut. I have experienced that first hand. I can't wait to read the rest of you Hubs!

      • Turtlewoman profile imageAUTHOR

        Kim Lam 

        4 years ago from California

        Awesome Yolanda! This recipe makes about 12 muffin-size

      • profile image

        Yolanda Savage 

        4 years ago

        My doctor just recommended to get on a Paleo diet. I love that I was able to find some delicious recipes, but what is a serving size?

      • profile image

        dragonflycolor 

        4 years ago

        I rarely have time for breakfast, so this may be a great substitute. Thanks so much!

      • MarthaACheves profile image

        Martha A. Cheves 

        5 years ago

        This has some of my favorite ingredients.

      • profile image

        Theresa 

        5 years ago

        This looks so good! I'll definitely have to try it. Right now I'm using Nikki Young's paleo cookbook for my recipes. And for someone that doesn't know how to cook, it has really helped me on my paleo journey. This site (paleodiet.risap.com) has some pretty good info about buying organic and budgeting your meals, since staying on the diet can become pretty expensive

      • Melovy profile image

        Yvonne Spence 

        6 years ago from UK

        This sounds like a really good way to start the day. I work from home so don't have to rush, but my kids have just left for school, one of them eating toast on the way. I could make some of these instead, using veggie sausages (because we're vegetarian.) I love that you've included information about buying organic, it's so important.

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