Omelet Muffins

These incredibly easy omelet muffins resemble miniature quiches and combine beaten eggs, meat of your choice, peppers and asparagus. You can try them with hot sauce or salsa on top for some extra kick. They keep in the refrigerator for 3 to 5 days and can be warmed up in the oven.

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Omelet Muffins

Servings 4

Total Time: 30 minutes

Cook Time: 30 minutes

Nutrition Information

calories 325

carbohydrate 7g

protein 26g

fat 21g


  • 8 large egg(s)
  • 1/8 cup(s) water
  • 1/2 pound(s) chicken, ham, or sausage cooked and cut or crumbled into small pieces
  • 1 medium bell pepper(s), red diced
  • 1/4 pound(s) asparagus diced (or broccoli)
  • 1/2 medium onion(s), yellow diced
  • 1/4 teaspoon(s) sea salt
  • 1/8 teaspoon(s) black pepper freshly ground
  • 1 package(s) paper muffin liners or coconut oil


  1. Preheat oven to 350 F.
  2. Grease 8 muffin cups with coconut oil or line with paper baking cups. Fill any remaining muffin cups with 1 inch of water, so they do not scorch while baking.
  3. Beat the eggs in a medium bowl and add meat, vegetables, salt, ground pepper, and any other ingredients you wish to add.
  4. Pour mixture into the muffin cups.
  5. Bake for 18-20 minutes.

Photo courtesy: Rupert Ortiz
This recipe inspired in part or in whole from here


  1. I agree these are easy and tasty. I made one tweak, rather than combine the ‘wet’ and ‘dry’ ingredients then pour them into the muffin tins, I mixed the ‘dry’ ingredients then put them in the tins. I followed this by covering them with the ‘wet’ mixture. Just a thought …

  2. This is a great recipe. It tastes good and is easy to make, even for a non-cook like me! The best thing, is you can make enough for a few days, or freeze them and pull out to eat when needed.

  3. These are fantastic and easy to make. In a 12 muffin pan this makes 8. I think when I make them this sunday I may try to whip up some salsa to put on it as well.

  4. Made these today, some Paleo for me, and some non-paleo for others in the house (added some cheese and cubed bread). Very easy and tasty.

  5. I have never made an “egg muffin” prior to this morning. Both I and my husband (non-paleo) really liked them! He put a bit of cheese on his, after they came out of the oven, to suit his taste. Look forward to trying it as suggested above. This was quick, easy and yummie!

  6. How many of these do you normally eat? Noticed on the meal plan it had these for sunday breakfast, then leftover ones for wednesday breakfast. Being that I’m single (and most of the recipes are based on 2 people), I was just trying to get an idea of how many to freeze together.

    1. It depends on your normal intake, but I usually eat 2-4, depending on how big they turned out and how my day is looking. You can always add some nuts or a piece of fruit if you didn’t freeze enough together.

    1. I’m sure it’ll be fine without mayo. It’s pretty trace amount of it anyway. However, maybe add a tablespoon of olive oil if you do leave out the mayo.

      As for a serving, 2-3 muffins is what I eat, depending on the day.

  7. Just made these tonight…ended up adding the veggies and meat to the bottom of the muffin pan first and then poured the mix on top of them. They look so yummy!!!

  8. Just made these for breakfast, lined the cups with a bit of prosciutto and piled a bunch of thin sliced red onion and asparagus coins. blended the eggs (sans mayo) with some salt and pepper in a food processor for 10 minutes to make them extra fluffy and delicious. yum!

  9. Just made my first batch! I used chopped up Steak, broc, spinach, musrooms, onions, and green peppers. I work at a coffee shop and many morning have to be at work by 5:30am. No time for a proper meal. Very excited to have these on hand. Thanks!

  10. I LOVE recipes that I can freeze, and I love the idea of having mini quiche or “egg muffins.” I’ll be trying this soon :)

  11. These are good….this is our second batch and this time we added mushrooms and cauliflower with maple turkey sausage! These are perfect to make several batches then put in the fridge for healthy snack. Yum!!! First time we added brocolli, turkey sausage and cheese.

    1. Hi Elizabeth – They can stay in the fridge for 3-5 days (tops). You can reheat them in the oven or a toaster oven. I’m not a microwave person (and don’t really encourage people to use them), so I can’t help there. Or you could try eating them cold if you’re in a hurry. Anyone else have tips for Elizabeth?

    1. @lilsnack – Sorry for the confusion. One serving is 2 muffins, and I’ve changed the recipe and nutritional info (at the bottom of the page) to reflect that. Thanks for pointing it out.

    1. Melissa – Sure, if you want to, but I’d double up on the eggs so you’re getting the same amount of protein as you would with the yolks and add some fat (coconut oil, bacon grease, etc.) to make up for the yolk’s fat calories. Not sure why you’d want to skip out on the delicious, nutrient rich yolk, but to each her own :)

  12. Not sure if anyone will respond, but how would I have to alter this to make it a casserole? Just grease a dish and keep everything the same? Thanks!

  13. Going to make this this weekend with moose breakfast sausage…sure they will be delicious. Need to make quick breakfast items for my husband who leaves for work at 5:30am, these will be perfect!

  14. Made these tonight using 12 jumbo eggs for 12 muffins. They came out rounded, looking just like cupcakes. All 12 fit into one gallon ziplock bag too. Super simple way to prepare 3 days worth of breakfasts for my husband and myself–thanks!

  15. The question about no reference to mayo in the receipe still has not been answered. Is mayo one of the ingredients? If so, how much? Is it added before baking?

    1. Barbara – No, there is no mayo in this recipe. It was once an ingredient, but we removed it. Please just follow the instructions, unless you feel like getting creative with some mayo :) Sorry for any confusion.

  16. New to the paleo lifestyle. Can I use chicken sausage and turkey bacon instead of pig cuts? My body reacts very badly to pig.

  17. Really like these with a couple changes. I spoon in the dry mixture and then I break the egg over the top and pierce the yoke. Then I ad a dab of water to each so they cook more evenly. Makes them even easier and I like the yoke separated in a layer.

  18. Mmmmmmmm, so good! Thought the recipe would be weird at first, but it turned out yummy and will be nice to have the xtras on hand.
    greased the tins with lard first, then put some yellow onion and beef bacon into the oven to carmalize while I chopped spinach, green pepper, yellow zucchini and fennel leaf. Once the eggs weren’t so cold I whisked them till light and fluffy. Followed that excellent advice to fill the tins with veggies first, so this yielded 12 for us using only 10 eggs.

  19. Had to bake it for 30 instead of 18-20. Very good with the avocado on the side. Definitely need to heed the advice about greasing the pan instead of using liners. (The liners are a mess sticking to it.) excellent taste. Loaded with flavor. Used turkey sausage.

  20. Are these meant to be the jumbo, Starbucks-sized muffins? I followed the recipe exactly and had trouble fitting the ingredients in to 12 muffins (I only have one muffin tin). Perhaps i used too many veggies?

  21. I had trouble fitting in all the ingredients as well. Only used 6 eggs to make 6 muffins since my hubby would not be having them for leftovers, I put in 1 oz meat per cup along with leftover mushrooms and broccoli and I ended up with extra egg. I will use the large muffin tins the next time with same amt of ingredients. I like the idea of breaking the egg over the dry ingredients and piercing the yolk – that way you know you are getting one egg per cup :)

  22. Hey there! I’ve been following your blog for some time now and finally
    got the bravery to go ahead and give you a shout out from Lubbock Texas!
    Just wanted to tell you keep up the fantastic job!

  23. Needs more time cooking (25-30 min). Do not use coconut oil to grease muffin pan! I was able to get the “muffins” out but the residue left over is like barnacles! Use muffin papers!

  24. I used muffin liners but the mixture stuck to them! And, some of the mixture flowed over into the muffin tin and it was very difficult to remove it. Any hints here would be appreciated.

  25. This recipe was very good! :) I might try without the cupcake liners next time, as it was a little hard to get all the egg off the liner. I also put the veggies & meat into the liner & then poured the egg over it, im sure it would be fine either way though. Just wanted to make sure that I got an even amount of veggies & meat in each muffin. :) Great recipe! :)

  26. This looks amazing! my fiance and i are trying to get healthy ( we gained a lot of happy weight) and we always struggle keeping to diets because of the prep time recipes take since we both work full time and have school as well. This site provides so many great options! Thank you so much!

  27. Ohmigosh these were so yummy and satisfying. I greased the muffin tin with coconut oil then dusted with ground chia seeds (I know that’s not strictly allowed but I’m slowly using up what’s in my pantry while we make the transition to Paleo-next time I may try ). The muffins popped right out of the pan. I used turkey sausage, red pepper, chopped spinach and minced garlic. I also added a splash of water to the eggs as I find that helps them bake more evenly in my junky oven. The whole family loved them and I love that they started their day with protein and veggies.

  28. I agree with a previous poster. Don’t use paper liners. They stick to them and completely ruin them. Will make again but will just grease the tin.

  29. Definitely don’t use the paper liners. The mixture stuck all in the paper liners, and ruined the muffins. Have to take a fork to scrape the filling out and you end up with a scrambled egg mess by the end of that process. Also, these took closer to 35 or 40 minutes to bake

  30. I’m not sure why I’m the only one who had issues but I used paper muffin cups and maybe that was my downfall… the eggs took forever to fully cook. I couldn’t get the paper off these things so my family was trying to eat around bits of paper. My muffin pan is completely wrecked! I am loyal to certain cooking websites and this was one of the few times I strayed into unknown territory and it ended up being a total failure. The concept was good and what few bites I was able to eat were tasty but something just wasn’t right. Not doing this again.

  31. I made these several times in a “non-stick” pan, and they stuck every time. As mentioned in some other posts, I didn’t think the paper cups would be a good option. But, I like these, and so does my family. Finally, I tried making them in a ceramic muffin pan (mine’s made by Pampered Chef). I let them sit just a few minutes after pulling from the oven, and they came out beautifully. I use whatever vegetables I have & would typically use in an omelet – leeks, mushrooms, etc. Great recipe, thank you.

  32. Hi, I made these (minus salt) for my little girl Primrose who is six months and has just started weaning, do you know how long it is safe to keep them in the freezer? Many thanks x

    1. Natalie – I would recommend cooling them completely in the refrigerator, then wrapping each tightly with foil, then freezing for up to 2 months. Anything after that may accumulate too many ice crystals and render the thawed product extra soggy.

  33. These are favorites of mine too! Agree with previous comments about not using paper liners and need to bake longer. I have always gotten 12 muffins out of this recipe & have varied the veggies. Try chopping all ingredients in a food processor (easy and fast!). Put chopped ingredients in the cups first, then pour the egg custard over all. Mmmmmm!

  34. I made those once before with paper liners, and the eggs stuck to the paper. This time, I tried just greasing the cups and putting the mixture directly in, and you still end up with a good bit of the muffin stuck to the pan. Next time I will try parchment liners. If none of this works, I am giving up on this recipe or just making veggie scrambled eggs the next time this comes up on the meal plan.

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