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By Katja Heino 28 Comments
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Bacon and Egg Muffins (gluten and grain free)

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egg muffins, paleo, gluten free, grain free

Bacon is one of my favorite breakfast foods.  And these little Bacon and Egg Muffins are a great way to start the day.

I don’t know about you, but I love having healthy foods prepared in the fridge for busy days.  Making egg muffins is a great way to make sure that your family is fed nutrient-dense food even when you are in a hurry.

Egg muffins are easy to whip up, and store well in the fridge for up to a week.  I like to make a batch at the beginning of the week for easy, grab and go meals and snacks.  Loaded with protein, they are perfect for breakfast, lunch, and post-work out snacks.

egg muffins

The recipe is simple.  I use ten pastured eggs and some delicious local bacon.  I add a bit of spinach to sneak in some greens.  My kids love these savory muffins.  I often grab one out of the fridge on my way out the door.  They travel well.

paleo egg muffins

Bacon is my favorite addition, but feel free to use pre-cooked breakfast sausage if you like. I have also made variations using a titch of smoked paprika and even cayenne pepper.  Italian spices are also good.  Feel free to experiment.

Enjoy!

xo,

Katja

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egg muffins, paleo, gluten free, grain free

Bacon and Egg Muffins (gluten and grain free)

★★★★★ 5 from 4 reviews
  • Author: Katja from Savory Lotus
  • Yield: 12 1x
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Ingredients

  • 10 eggs
  • 1/2 tsp unrefined salt (I use THIS brand)
  • several grinds of fresh black pepper
  • 1/2 tsp garlic powder (like this)
  • 1 tsp ghee or coconut oil
  • 2 cups spinach, chopped
  • 6 strips of cooked bacon, chopped into small pieces
  • 2 tbsp fresh herbs, finely chopped (basil, cilantro, or parsley)
  • ghee or coconut oil for oiling muffin liners

Instructions

  1. Preheat oven to 350’F. Line a muffins pan with silicone liners or unbleached muffin liners. (I like to lightly oil my silicone liners.)
  2. In a skillet, melt fat of choice over medium heat. Saute spinach for about a minute until it begins to wilt. Turn off heat. Add chopped bacon pieces and fresh herbs. Mix to combine.
  3. In a large bowl, whisk together 10 eggs, salt, pepper, and garlic powder. Set aside.
  4. Spoon spinach/bacon mixture into your prepared muffin cups. Pour the whisked eggs evenly over the mixture.
  5. Bake for 20 minutes, or until toothpick inserted into the center comes out clean.

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egg muffins, how to make egg muffins, low carb breakfast

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Filed Under: Breakfast, Whole30 Recipes Tagged With: breakfast, egg muffins, gluten free, grain free, Paleo, paleo breakfast

Reader Interactions

Comments

  1. Emily @ Recipes to Nourish says

    January 16, 2017 at 10:38 am

    I love these! So yummy with all of that garlicky, spinach and BACON goodness! I wish I had some of these this morning.

    Reply
  2. Renee Kohley says

    January 16, 2017 at 10:39 am

    What a great on the go breakfast idea for my school aged girls and the perfect sized breakfast for my toddler’s hands too! Thank you!

    ★★★★★

    Reply
    • Katja Heino says

      January 17, 2017 at 4:15 pm

      YES! Kids love these.

      Reply
  3. Erin Carter says

    January 16, 2017 at 10:58 am

    Two of my favourite breakfast foods combined in one dish! Cant wait to try it.

    Reply
    • Katja Heino says

      January 17, 2017 at 4:14 pm

      Right??? You can’t really go wrong with bacon!

      Reply
  4. Cristina Curp says

    January 16, 2017 at 5:24 pm

    Love making eggy cups! Perfect grab and go breakfast option! yum!

    Reply
  5. Stacey Crawford says

    January 17, 2017 at 11:40 am

    These look so simple and sure would come in handy to have on hand when in a morning rush!

    ★★★★★

    Reply
    • Katja Heino says

      January 17, 2017 at 4:12 pm

      I love having these on hand for busy mornings!

      Reply
  6. Michele Spring says

    January 17, 2017 at 5:21 pm

    Now that we’ve discovered how much easier egg muffins are in silicone muffin cups we make them a lot more (used to HATE how hard they were to clean up). So these look like a delicious combo that we will be trying for sure!

    Reply
    • Katja Heino says

      January 19, 2017 at 10:34 am

      Yeah, that was a game changer for me too. So easy to clean up!

      Reply
  7. Jessica DeMay says

    January 19, 2017 at 7:51 pm

    I love make ahead breakfasts and these muffins look perfect! You can’t go wrong with bacon! 🙂

    Reply
  8. ChihYu says

    January 20, 2017 at 11:07 am

    I can eggs all day long and with bacon that just made everything even better. YUM !!!

    ★★★★★

    Reply
  9. Carrie Forrest says

    January 20, 2017 at 1:26 pm

    These look so delicious and tasty, thanks for sharing!

    Reply
    • Katja Heino says

      January 22, 2017 at 11:34 pm

      Thanks!

      Reply
  10. Becky Winkler (A Calculated Whisk) says

    January 22, 2017 at 9:00 am

    I love making egg muffins! Great tip to grease the liners–mine always stick!!

    Reply
  11. Holley says

    January 22, 2017 at 4:13 pm

    YES! so important to have good food fast, thanks for the recipe!

    Reply
  12. Taesha says

    January 22, 2017 at 7:55 pm

    Egg muffins are almost always in my meal prep line-up for quick breakfasts. So great for grab-and-go on busy mornings! I love that you added spinach to these and the bacon will have my family seeing all the heart eyes. And I’ll be sitting back, thrilled that I didn’t need to bust my butt in the kitchen on a Tuesday morning so that they could have an awesome nourishing breakfast. Thank you!

    Reply
  13. Kari Peters says

    January 22, 2017 at 8:52 pm

    These look so delicious + bacon which is pretty much my favorite thing ever! Plus they’re individual and portable – so convenient to eat a healthy breakfast when it looks like this!

    ★★★★★

    Reply
  14. India says

    January 7, 2018 at 12:27 pm

    I can wait to make these! I have a friend who can’t eat gluten or dairy for health reasons so she will be the true judge! Lol. But they look delicious!

    Reply
    • Katja Heino says

      January 8, 2018 at 1:54 pm

      Hope your friend loves them. 🙂

      Reply
  15. Joni says

    March 13, 2018 at 11:32 am

    Is it 1 muffin per serving

    Reply
    • Katja Heino says

      March 14, 2018 at 12:48 pm

      I’m not sure what you are asking. This recipe makes 12 egg muffins. 🙂

      Reply
      • J Little says

        April 16, 2018 at 1:51 pm

        They are asking how many of those 12 total are considered one serving. I’m curious as well.

        Reply
        • Katja Heino says

          April 18, 2018 at 10:08 am

          The recipe makes 12 muffin cups. 🙂

          Reply
          • natali says

            July 5, 2018 at 9:11 pm

            Yes it makes 12. But how many can I eat for breakfast? 1.. 2? 5 ?

          • Katja Heino says

            July 7, 2018 at 9:59 pm

            It all depends on how hungry you are. You can eat as many or as few as you like. I eat 2 at a time usually. Hope that helps. 🙂

  16. Jennifer says

    July 8, 2018 at 11:02 am

    How do you heat them up? Or do you just eat them cold??

    Reply
    • Katja Heino says

      July 11, 2018 at 11:54 am

      I pop them in the toaster oven in a little pyrex dish I have that has a glass lid. You could wrap them in foil as well. Sometimes I eat them cold if I’m on the go. 🙂

      Reply

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Hi I’m Katja!

And this is how we do healthy in our family. Just REAL food. Simple. Easy. Gluten free. More about Savory Lotus

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how do you start your day? 💪🏃‍♀️🧘🏽‍♀️🚴🏽‍♂️☕️

mindset mindset mindset 🧠🧠• having a morning routine allows us to set an intention for the day rather then just letting the day run away from us • it helps determine our mind set and the tone for the rest of the day ✨✨

things like meditation, journaling, yoga, exercise, and other self-care practices can help us start the day feeling calm and inspired 🧘🏻 • consciously selecting the thoughts we have, the foods we eat , and the news/social media/images we see matters • a solid morning routine can reduce stress, boost energy, increase mental clarity, and leave us feeling 🤩

creating a morning routine looks different for us all • routine comes easier for some than others • we all have different priorities, time limits, physical needs/abilities, and health concerns there • are no rules • find what works for you 

i know that i feel better when i stick to my morning routine • i know that i feel better when i don’t engage with my phone or social media the first hour or two after waking up • i know i feel better when i consciously select what i bring into my head space first thing in the morning, including the thoughts that i have 

my morning routine currently looks like this:  10 minutes of quiet meditation, some form of elimination pathways opening like Gua Sha, coffee e nema, an epsom salts bath, or a sauna, yoga/workout, and a big green juice 🥬🥒🍏

👉👉 do you have a morning routine?  i’d love to hear how you start your day • leave me a comment below ⤵️⤵️
what’s not to love about a fritter? ❤️ • what’s not to love about a fritter? ❤️ •  made a batch of my BUTTERNUT SQUASH FRITTERS this morning • a great way to get more vegetables onto your plate • so good with a plate of fried eggs and steamed kale • made with just a few simple ingredients • don’t skip the fresh herbs 🍀🌱🍀

* butternut squash (about 3 pounds)- peeled and shredded
* eggs, whisked
* 1/2 cup gluten free flour (I used a combo of almond flour and tapioca) 
* 1/4 cup fresh herbs, finely chopped ( any combo of parsley, basil, sage, or cilantro)
* 1/4–1/2 tsp garlic powder
* 1 tsp salt
* ghee or avocado oil for cooking

1. in a large bowl, combine shredded butternut squash, eggs, flour, herbs, garlic powder, and salt.  mix to combine. 
2. in a large skillet, heat a liberal amount of fat of choice over medium high heat.  scoop out 2 tablespoons of mixture into hand, squeeze into a ball, and place into skillet, flattening with the back of a spatula or measuring cup. cook until golden brown.  flip and cook other side.  repeat until mixture is all gone, adding more fat as needed. 
3. place cooked fritters onto a wire rack while cooking the rest.  serve immediately or freeze for later once cooled.
self-care is about creating healthy habits ❤️• having a “self-care” routine before you get sick can keep you healthy 💪 • and it doesn’t have to be expensive or time consuming • there are so many ways to care for yourself that are 100% free:
💧 hydration
☀️ sunshine,
🌈 fresh air
🌲 nature
🤸🏼‍♂️ movement
🙏 gratitude
👯 connection
🧘🏽‍♀️ meditation

the body usually gives us signals that something is starting to be out of balance • it’s important that we listen or it can lead to more serious health issues • every day is another chance to start taking care of ourselves 

my self-care routine focuses heavily on detoxification/elimination because i’m in heal mode • my toxic burden bucket 🪣 got too full + it put me over the edge • the liver, kidneys, large intestine, lymphatic system, and sweat glands 💦💦 work hard every day to reduce the build up of environmental contaminants and need regular support to keep functioning optimally • my self-care routine includes:

• infrared sauna for sweating
• Gua Sha to move lymph
• epsom salt baths
• daily movement
• hydration
• cold-pressed juices for nutrition
• coffee enemas
• ozone therapy 
• red light therapy 
• time in nature

don’t wait until you get sick to decide to take care of yourself • you only have this one body and this one precious life • it is NOT normal to feel crappy as we age • let’s change the paradigm and move forward in age with grace + vitality ✨✨• than you, @dr.jess.md for motivating me to take things to the next level
sweet potatoes + instant pot shredded chicken + sa sweet potatoes + instant pot shredded chicken + salsa verde + avocado = my kind of dinner • easy, family-friendly + damn delicious 

🍠🍠 roast whole sweet potatoes at 400’F until soft • to cook salsa verde chicken: place chicken thighs or breasts in Instant Pot and sprinkle with cumin and garlic powder • pour salsa verde on top and cook on HIGH pressure for 15 minutes • quick release and shred • 🥑🥑 mash avocado with lime + salt • put it all together, sprinkle with fresh cilantro 🍀🍀 and enjoy • so many good flavors
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