Whole30 Savory Egg Muffins
Start your day off right with these protein-packed Whole30 Savory Egg Muffins—a delicious, healthy breakfast option that's perfect for meal prep or on-the-go mornings. Loaded with nutrient-dense ingredients like baby spinach, red bell pepper, cherry tomatoes, and crispy cooked bacon, these egg muffins are bursting with savory flavors and vibrant colors. Creamy coconut milk adds a rich, dairy-free touch, while a medley of seasonings like garlic powder and black pepper perfectly complements every bite. Ready in under 40 minutes, these oven-baked delights are gluten-free, Paleo-friendly, and Whole30-compliant, making them ideal for a wide variety of dietary needs. Enjoy them warm or make ahead and refrigerate for a quick grab-and-go breakfast throughout the week!
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Recipe Information
Ingredients
- 10 large eggs
- 0.5 cup coconut milk
- 1 medium red bell pepper
- 1 cup baby spinach
- 1 small red onion
- 4 strips cooked bacon
- 0.5 cup cherry tomatoes
- 1 tablespoon olive oil
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 teaspoon garlic powder
Instructions
Preheat your oven to 375°F (190°C) and lightly grease a 12-cup muffin tin with olive oil or line it with paper liners.
Chop the red bell pepper, red onion, and cooked bacon into small pieces. Cut the cherry tomatoes in halves and roughly chop the baby spinach.
In a large skillet over medium heat, add the olive oil. Once hot, add the red onion and bell pepper. Sauté for 3-4 minutes until softened.
Add the baby spinach to the skillet and cook for another 1-2 minutes until wilted. Remove from heat and set aside to cool slightly.
In a large mixing bowl, whisk together the eggs and coconut milk until well combined. Stir in the salt, black pepper, and garlic powder.
Add the cooked vegetables, bacon, and cherry tomatoes to the egg mixture and stir to combine.
Evenly distribute the egg mixture into the prepared muffin tin, filling each cup about 3/4 full.
Bake for 20-25 minutes or until eggs are set and muffins are lightly golden on top.
Allow the muffins to cool in the tin for a few minutes before transferring to a wire rack to cool completely.
Serve warm or store in an airtight container in the refrigerator for up to 5 days. Reheat before serving.
Nutrition Facts
Calories |
1149 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 73.7 g | 94% | |
| Saturated Fat | 21.9 g | 110% | |
| Polyunsaturated Fat | 3.3 g | ||
| Cholesterol | 1892 mg | 631% | |
| Sodium | 3664 mg | 159% | |
| Total Carbohydrate | 37.8 g | 14% | |
| Dietary Fiber | 6.4 g | 23% | |
| Total Sugars | 21.1 g | ||
| Protein | 77.8 g | 156% | |
| Vitamin D | 10.4 mcg | 52% | |
| Calcium | 368 mg | 28% | |
| Iron | 11.5 mg | 64% | |
| Potassium | 1574 mg | 33% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
