Breakfast on-the-go: Egg Muffins

A key part in transitioning into a healthier lifestyle is preparation. Plan out your grocery lists, have healthy snacks on hand, think about what you are going to cook that day, or even for the whole week. This may take some time and effort at first, but once you get the swing of things it all becomes second nature. Drive-through, ordering out, and processed snacks will be a thing of the past. You will look back and wonder, why did I ever think this was hard? – Hayley

I (Bill) am a landscape architect. I work in an office all day Monday through Friday. Planning ahead with my meals is important. I also like to keep things easy and delicious when packing up food for my day. If you’re like us, you love getting those extra 10 or 20 minutes of sleep in the morning when you hit the snooze button on your alarm. The only problem with the extra zzzz’s is that it often takes away valuable time in your morning routine. You can’t skip showering or brushing your teeth (hopefully we all agree on that), so what gets cut when you’re in a hurry?Breakfast.

My typical drive to work breakfast use to be a bag of Cheerios, I considered this to be a healthy option to take on the go. Yes, Cheerios are better than other sugary cereals, or grabbing a bagel or donut on the way to work, but they never satisfied my hunger, or made me feel more energized. Since going primal, I came up with a convenient way to take our classic primal breakfast on the road with me to work, egg muffins! These egg muffins pack the great taste of our classic scrambled eggs, the fluffy consistency of a baked quiche, and the convenience of a muffin.I found that these are a great way to start my morning. Sometimes I’ll have a few of these while reading my morning email at work, or while sitting in gridlock on my way into the city.

The best part is that you can make a big batch of egg muffins and have breakfast already prepared for the entire week. My personal preference is Sunday evening, right before the work week. Having eggs in the morning is a great way to jump-start your metabolism and set the tone for an energetic and productive day.


  • 50/50 mix of omega 3 eggs and Trader Joe’s Cage Free 100% Liquid Egg Whites
  • Onions
  • Broccoli
  • Peppers (green or red)
  • Coconut oil
  • Non-stick muffin pan or a traditional size muffin pan with cupcake papers.


  1. Preheat oven to 400 degrees.
  2. Saute the vegetables in a frying pan over medium heat with the coconut oil. Besides tasting great, coconut oil has many health benefits (and is also a fat-burning catalyst, because it is a medium chain fatty acid. Here is a great article explaining the health benefits of coconut oil!)
  3. Cut off the sauteing process about half-way through cooking. The veggies will finish in the oven.
  4. Divide vegetables evenly between your muffin tins.
  5. Mix the eggs and the egg whites in a bowl, and pour into the tins. Only fill the tins ¾ of the way to the top – they will rise a little.
  6. Stir the vegetable and egg mixture briefly to disperse the vegetables evenly in the tins.
  7. Bake the egg muffins in the oven for approximately 20 minutes. Your cooking time may vary depending on the tin, the oven. Adjust accordingly.
  8. Once muffins have cooled, store in your refrigerator for a healthy breakfast meal / anytime snack! They typically keep for about a week.

So there you have it. You can eat a healthy breakfast on-the-run, and still have that extra time to hit your snooze button. Next time you’re in a hurry and considering hitting the drive-through, skip the “Mc” and make some primal Egg Muffins.

As always, enjoy!


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    1. July 28, 2010

      Just tried out the eggy muffin for Kendall and myself – they're good! I made a few adjustments on the fly to the recipe (because, you know, designers can't just do what they're told)…

      Exchanged the onion for diced lean turkey bacon (who doesn't like bacon in the morning?)

      Substituted red peppers for the green ones (personal pref and color.)

      We took the muffin out a few minutes early and sprinkled some shredded cheese on top before they finished baking.

      Note for anyone else trying these out, using silicon cups in the muffin tray does slow down the baking on the bottom of the muffin alittle.

      Great snack for those of us who struggle in the morning.

    2. July 29, 2010

      Hey Steve,

      Glad to hear you tried these out! Indeed, we designers need to make things our own. It sounds like you did a good job with the substitutions – I am definitely putting turkey bacon in my next batch!


    3. October 11, 2010

      Do you reheat these, or eat cold? How would you reheat without a microwave?

    4. October 21, 2010

      You can definitely eat these cold. We would recommend throwing them in the toaster oven on bake, or in the oven for a few minutes to warm them up if you are not using a microwave.

      -Hayley & Bill

    5. November 11, 2010

      How do you store these? In a container, in a ziplock baggie? Do they get soggy on you?

    6. November 12, 2010

      We typically put these in a large tupperware container in the fridge. They do get a tad soggy, but if you microwave them to reheat it usually resolves the issue. I've eaten them cold, out of the fridge and don't mind them. They have the consistency of a quiche – so its a similar consistency when refrigerated.

    7. January 9, 2011

      This is great! I have been looking for new recipes to make in the mornings so as to not get bored with my meals. I love that you can make these the night before because morning time is precious! Thanks again


    8. January 31, 2011

      Oh my gosh – these are good! Perfect breakfast and such a nice break from "just eggs". I also love putting pesto on these. Yum! Thank you!

    9. February 8, 2011

      I will definitely try making these this weekend. I'm used to having shredded wheat for breakfast and my husband doesn't ever eat breakfast – but I think he would like these!

    10. February 27, 2011

      OK just tried these muffins, used leaks instead of onions and spinach instead of broccoli and added a little hot sause. Delious

    11. March 2, 2011

      hot sauce on eggs is one of our favorites. so glad you enjoyed the recipe!

    12. May 31, 2011

      These look like a quick breakfast godsend. Have you tried freezing and reheating these? Does that work out or does it go bad?

    13. January 1, 2012
    14. February 5, 2012

      What other brands of liquid egg whites can you recommend? No Trader Joe's anywhere near me (closest is about 4hrs away), but would really like to try these. I know there's Egg Beaters, but, yuck. :

    15. February 15, 2012

      These sound sooo good! I want to try to make them with mushrooms 🙂

    16. viviana horvath
      September 25, 2012

      sound great, most for a husband who is hungry all the time lol!!! ill try it today!! thanks for the options you guys post everyday is really helping for us whi just start this diet

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