Last updated February 7, 2023
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Whole30 Egg Breakfast Muffins – Healthy, tasty, and perfect for those busy mornings when you need a quick breakfast. These egg muffins are easy to meal prep, make ahead, and are freezer friendly. Kid approved too!
Whole30 Egg Breakfast Muffins
Shake up your breakfast routine with these sweet potato and sausage egg muffins. They are protein packed, perfect for meal preping around macros, and SO tasty!
If you are on a Whole30, these egg muffins are easy to make ahead to keep you on track throughout the week. You can also easily freeze the egg muffins to eat at a later time.
I make these egg muffins on Sundays and keep them in the fridge all week. I’ll eat them for breakfast throughout the week, and even for a snack. I store them in this glass container. It’s large enough to store all 12 muffins.
What You Need To Make Whole30 Egg Muffins
You only need 6 ingredients to make these tasty egg muffins.
- Muffin Tin Pan (I use the 12 cup).
- Eggs (pasture-raised)
- Whisk or fork
- Pyrex measuring cup or large glass bowl – to whisk eggs in
- Pork or beef breakfast sausage
- Sweet potato
- Bell pepper
- Onion
- Salt and pepper
- Glass food storage container – this one is big and deep enough to fit the muffins in and is freezer safe.
How to Make Sweet Potato and Sausage Egg Breakfast Muffins
These easy breakfast muffins come together in just a few easy steps!
- Start by preparing your ingredients. Cube the sweet potatoes, dice the onion, and chop the bell pepper.
- Whisk the eggs, salt, and pepper together. I whisk my eggs in this Pyrex measuring cup because it’s easy to fill the muffin cups with. Set aside.
- Saute the sweet potatoes for 2-3 minutes, until they are slightly golden brown. Next, add the onion and bell pepper. Transfer to a plate.
- Cook breakfast sausage in the same skillet. Add the sweet potato, onion, and bell pepper mixture back to the skillet and stir.
- Spoon the skillet mixture into each muffin tin cup until they are two thirds of the way full. Then, pour the whisked egg over into each muffin cup until they are three quarters of the way filled.
- Bake in the oven for 25-30 minutes, or until the eggs no longer jiggle, and come out clean when a toothpick is inserted. Serve warm and garnish with green onions. Enjoy! (If muffins aren’t coming out, take a knife around the inside of the muffin cups to loosen the egg muffins.)
How To Tell If Egg Muffins Are Done?
Egg muffins will be golden brown and puffed up when fully cooked. When you wiggle the muffin tin pan the middle of the eggs should not jiggle. You can also insert a toothpick. It should come out clean with no egg residue.
Meal Prep and Make Ahead Egg Muffins
Meal prep or make ahead a batch of 12 or more egg muffins at the beginning of the week, and you’ll have a fast breakfast that’s perfect for on the go!
Store them in a large glass container in the fridge for up to 1 week. Just heat them up in the microwave when you are ready to eat!
How to Store, Reheat, and Freeze
STORE: Store egg muffins in the fridge in a single, large glass container or in several smaller glass containers. You can also store muffins in a large reusable silicone bag (such as Stasher bags). Make sure to let egg muffins cool completely before placing them in any container.
REHEAT: Reheat egg muffins easily in the microwave (about 30 seconds). If reheating frozen egg muffins, reheat for about (1-2 minutes). However, it’s best to let frozen egg muffins thaw in the fridge overnight before eating them the next day.
FREEZE: To store egg muffins in the freezer, you can place them in a air-tight glass container, or in a freezer safe silicone bag. Let egg muffins cool completely before placing them in any container. Thaw the egg muffins in the fridge overnight, before reheating them in the morning.
TIPS AND VARIATIONS
- Spray/grease the muffin tin before filling with egg mixture to prevent sticking. You can also use these silicone muffin liners to avoid sticking.
- Fill muffin tins only 3/4 of the way up before baking to prevent overflow onto the pan. The eggs will puff up when cooked in the oven.
- Use a knife and go around the egg muffins after baking to loosen them if you are having trouble getting the muffins out.
- To make Keto – These sweet potato sausage egg muffins only have 3 carbs per muffin. However, if you want to omit the sweet potato, you can substitute it with bacon, mushrooms, spinach, broccoli, or tomatoes.
MORE BREAKFAST RECIPES YOU’LL LOVE:
- Sweet Potato Breakfast Hash with Bacon
- Sheet Pan Breakfast Bake (Paleo, Whole30)
- Paleo Breakfast Casserole (Whole30)
- Brussels Sprouts Breakfast Hash with Bacon (Whole30, Paleo)
- Sweet Potato Sausage Frittata (Paleo, Whole30)
Easy Whole30 Egg Breakfast Muffins
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- Author: Abbey Blackwell
- Total Time: 35 minutes
- Yield: 12 muffins 1x
- Diet: Gluten Free
Description
Easy Whole30 Egg Breakfast Muffins – Healthy, TASTY, and perfect for those busy mornings when you need a quick breakfast. These egg muffins are great for meal prep, make ahead, and are freezer friendly. Kid approved too!
Ingredients
Scale
- 1 small sweet potato, cubed (1/2″)
- 1/2 tablespoon olive oil
- 8 oz breakfast sausage
- 9–10 eggs, pasture-raised
- 1/2 medium yellow onion, diced
- 1 small red bell pepper, diced
- 1 teaspoon salt
- 1/4 black pepper
Instructions
- Preheat oven to 350 degrees Fahrenheit and grease a twelve-cup muffin tin. In a large mixing bowl or large measuring cup with a spout (easy to pour), crack the eggs and whisk with salt and pepper until smooth. Set aside.
- In a medium sized skillet, heat olive oil over medium heat. Add sweet potato cubes and cook for 2-3 minutes, stirring occasionally. Next, add onion and bell pepper. Cook until onions become translucent and soft for about 2-3 minutes. Transfer mixture to a bowl and set aside.
- In the same skillet, cook breakfast sausage over medium heat, until no longer pink. You may have to add more oil. Once sausage is cooked, add the sweet potato, bell pepper, and onion back to the skillet and stir.
- Spoon the sweet potato and sausage mixture into the prepared (greased) muffin tin cups until they are two-thirds of the way full.
- Carefully pour the whisked egg into each muffin cup until they are three-quarters of the way filled.
- Bake in the oven at 350 degrees for 25-30 minutes, until they are golden brown. You can also insert a toothpick in the middle of the muffin, to see if it comes out clean. To loosen the muffins, run a knife around the edges of the muffin. Serve warm and garnish with green onions.
Notes
- STORE: Store egg muffins in the fridge in a single, large glass container or in several smaller glass containers. You can also store muffins in a large reusable silicone bag (such as Stasher bags). Make sure to let egg muffins cool completely before placing them in any container.
- REHEAT: Reheat egg muffins easily in the microwave (about 30 seconds). If reheating frozen egg muffins, reheat for about (1-2 minutes). However, it’s best to let frozen egg muffins thaw in the fridge overnight before eating them the next day.
- FREEZE: To store egg muffins in the freezer, you can place them in a air-tight glass container, or in a freezer safe silicone bag. Let egg muffins cool completely before placing them in any container. Thaw the egg muffins in the fridge overnight, before reheating them in the morning.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Breakfast
- Method: Oven
- Cuisine: American
Nutrition
- Serving Size: 1 muffin
- Calories: 127
- Sugar: 0.9 g
- Sodium: 167.8 mg
- Fat: 8.4 g
- Carbohydrates: 3.2 g
- Protein: 9.2 g
- Cholesterol: 173.6 mg
