Breakfast Egg Muffins

If you love omelets but are short on time in the mornings, these Egg Muffins are the perfect solution! They’re easy to grab and reheat, and similar to the “Egg Bites” found at a certain coffee chain (but without all the garbage ingredients). Contrary to popular belief, egg yolks do not raise cholesterol or contribute to cardiovascular disease; on the contrary, they contain almost all of the beneficial nutrients of the egg! They are full of vitamins A,D, E, and K, plus choline and B vitamins for brain health. Make sure to go for pasture raised eggs versus factory farmed. An easy way to spot quality eggs is by the color of their yolks, which should be more orange versus a pale yellow (a sign of higher antioxidants/nutrient density).


  • 1 small sweet potato, cut into ½ inch cubes
  • 1 tablespoon avocado oil, butter, or ghee
  • 8 ounces ground breakfast sausage (or 1 cup sausage links diced into small pieces)
  • 10  pasture-raised eggs
  • 1/2 medium yellow onion, diced
  • 1 small red or green bell pepper, diced
  • 1/2 cup sliced mushrooms (optional)
  • 2 cups organic baby spinach or baby kale
  • 1 teaspoon sea salt


  • Cube the sweet potatoes, dice the onion, and chop the bell pepper.
  • Whisk eggs, salt, and pepper together (a Pyrex measuring cup works well and allows for easy pouring into muffin tins).
  • Add butter/oil to a skillet or cast iron pan over medium heat. Saute the sweet potatoes for 2-3 minutes, until they are slightly golden brown. Next, add the onion and bell pepper and saute an additional 3-5 minutes. Add baby spinach or greens the last 1-2 minutes of cooking. Transfer to a plate. 
  • Cook breakfast sausage in the same skillet until golden brown. Add the sweet potato, onion, bell pepper, and greens mixture back to the skillet and stir. 
  • Spoon the skillet mixture into greased muffin tin cup until each cup is two thirds of the way full. Pour the whisked egg over mixture until cups are three quarters of the way filled. 
  • Bake in the oven for 25-30 minutes, a toothpick should come out clean when inserted. Muffins will store for up 5-7 days in the fridge.

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