Paleo Sausage Egg Muffins

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If you’re looking for a healthy, on-the-go breakfast, look no further. These Paleo Sausage Egg Muffins are packed with protein and freeze well. A great Whole30 breakfast!

Paleo Sausage Egg Muffins

The “healthy, but happy” struggle is real at our house.

We know the importance of eating healthy and feel the benefits when we do. For the most part, we eat healthy at meal times. That’s the easy part for us. Due to the nature of our job, we are always baking and testing recipes. I’m thankful for the friends and family who willing take many sweets off our hands!

All of love a good dessert. And the one thing that helps us to say “No!” to sweet things during the day is to start the day off with a healthy breakfast.

Paleo Sausage Egg Muffins Recipe 8

Most days, my breakfast is a stir-fry of peppers, onions, zucchini and eggs. Sometimes I throw in sweet potatoes, carrots, or other veggies we happen to have around. I’ve come to love this breakfast hash and actually look forward to eating it.

I’m blessed to have the work-from-home jobs of teaching my kids and blogging, so most days I have the time it takes to prep that breakfast hash and wait for it to cook.

But the truth is, it takes time. And some mornings I don’t have the energy to do it. I need something healthy. A grab & go breakfast.  That’s where these Paleo Sausage Egg Muffins come in!

Paleo Sausage Egg Muffins Recipe 3

They’re gluten-free, grain free, dairy free and sugar-free. They’re packed full of veggies and protein. I make up a huge batch of these. I’m talking a quadruple recipe, making about 60 egg muffin cups at a time.  I bake them, allow them to cool, then freeze them and pull them out on those hurried mornings. Boom. Quick, healthy breakfast.

Paleo Sausage Egg Muffins Recipe 6

The combination of what veggies and meat you put in these paleo egg cups are totally versatile. Use spinach or kale, add mushrooms or carrots. I like using orange, red and yellow sweet peppers. It gives them a touch of color and adds a touch of sweet to the flavor.

Our favorite meat to add is our  homemade turkey sausage. We’ve also added bacon (I cooked it first to cut down on the fat, then chopped into pieces and added it to the egg mixture). The recipe you’ll find below is our standard recipe. Have fun switching it up if you’d like, and I hope it helps you to start your day healthy!

Paleo Sausage Egg Muffins Recipe 9

What I used for this recipe:

Bob’s Red Mill Organic Coconut Flour

Nordic Ware Muffin Pan

Learn about the Whole30:
The Whole30: The 30-Day Guide to Total Health and Food Freedom

It Starts With Food: Discover the Whole30 and Change Your Life in Unexpected Ways

Paleo Sausage Egg Muffins Recipe - Tastes of Lizzy T


Paleo Sausage Egg Muffins Recipe - Tastes of Lizzy T
Paleo Sausage Egg Muffins Recipe - Tastes of Lizzy T

Paleo Sausage Egg Muffins

5 from 1 vote
If you're looking for a healthy, on-the-go breakfast, look no further. These Whole30 and Paleo Sausage Egg Muffins are packed with protein and freeze well.
Servings 14
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes

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  • 2 cups egg whites
  • 2 large eggs
  • 2 tablespoons finely chopped onions
  • 1 finely chopped jalapeno pepper
  • 1 1/3 cups spinach finely chopped
  • 1/2 teaspoon salt
  • 1 red bell pepper diced
  • 1 orange bell pepper diced
  • 1/3 cup almond milk
  • 1/4 cup coconut flour
  • 1 cup breakfast sausage browned and crumbled


  • Preheat the oven to 350 degrees.
  • In a large bowl, combine all of the ingredients and mix well.
  • Spray cupcake pans with cooking spray.
  • Use a ladle and scoop egg mixture into each well, filling it to the top.
  • Bake at 350 degrees for 25 minutes, or until the egg mixture is cooked through.
  • Allow to cool. Refrigerate or freeze any extras.


Calories: 62kcal | Carbohydrates: 2g | Protein: 5g | Fat: 2g | Cholesterol: 41mg | Sodium: 175mg | Potassium: 61mg | Fiber: 1g | Vitamin A: 880IU | Vitamin C: 14.2mg | Calcium: 17mg | Iron: 0.9mg
Course Breakfast
Cuisine American
Calories 62


About JulieJulie Clark

About Julie Clark

I'm Julie Clark, CEO and recipe developer of Tastes of Lizzy T. With my B.A. in Education and over 30 years of cooking and baking, I want to teach YOU the best of our family recipes.

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Christy LePretre
9 months ago

Can you substitute almond flour for the coconut flour?

4 years ago

What do you do with 16 yolks?! Can I just keep them in this recipe? Thanks

Lynn Presnell
4 years ago

How do you cook bacon in the oven without making a greasy mess in the oven?
How long do you cook it. Bake or broil?

7 years ago

The recipe calls for 2 cups egg whites… is this a typo? IF not, approximately how many eggs make 2 cups?

7 years ago

When frozen what is the best way to reheat?

Jamie @ Love Bakes Good Cakes
9 years ago

What a great way to start the day – and I love the idea of making extra and freezing them for those hectic days!

9 years ago

These look really good! I love starting my day out with veggies & eggs!

9 years ago

This look absolutely delicious! Thank you for the recipe. i’ll have to try this myself sometime soon!

The point of the Paleo diet is, and I feel some people forget this, to not only diet, but to eat delicious foods at the same time. It’s the only diet I’ve come across that cuts out food groups, yet still focusses on everyone’s need to eat great food.

I’m a real foodie, and would not survive on any other diet, but Paleo has been very good for me. I’ve written about one of my favourite cookbooks: