Breakfast, Eggs, Food, Recipes

Egg Cupcakes!

Who doesn’t want cupcakes for breakfast?  Really, if you had the option and you knew you wouldn’t end up on a sugar rushed carb crashed stomach turned bathroom fest, wouldn’t you go for it?

Well, now you can have cupcakes for breakfast or at least little mini crust-less quiches that are shaped like cupcakes and like my good friend Natalie said,  (amazing athlete, trainer, and paleo cook extraordinaire who came up with these tasty breakfast treats) “With a name like Egg Cupcakes, your kids will LOVE these for breakfast!”

I suggest making these on the weekend so you have breakfast ready for at least the first few mornings of your busy week.  The ingredients are versatile so get creative but here’s one of my favorite combos.

Egg Cupcakes

10 -12 eggs whisked well

1 green onion

2 small zucchini

3 big handfuls of spinach

1/2 a jar of roasted red and yellow peppers

6-8 slices of COOKED bacon

sea salt and black pepper to taste

Preheat oven to 350 and grease two muffin pans with LOTS of coconut oil, butter, or ghee. Whisk all your eggs in a big bowl. In a food processor throw in the green onion, zucchini, bacon, and peppers and process until finely chopped but NOT smooth (yuck…).  Add  this mixture to your eggs.  Throw your spinach into the processor and finely chop and also add to your eggs. Mix the egg mixture well and using a 1/4 measuring cup, fill the muffin pans (you’ll be able to make 18-20 cupcakes).  Bake for 20-25 minutes or until the eggs are set in the middle.  These are great to take on the go and I like mine with some sliced avocado and green salsa.


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Sarah Fragoso

Sarah Fragoso is an international best selling author of 6 books, co-owner of the Chico, CA based gym JS Strength and Conditioning, and founder of the Everyday Paleo franchise. Sarah is the co-host of the popular Sarah and Dr. Brooke Show podcast and she also conducts workshops and retreats on the subjects of nutrition, lifestyle and fitness.

Her message is from the heart and she carries a genuine desire to help other families looking for guidance. These attributes have contributed to her successes and provide the drive to keep the discoveries coming.

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  1. Primal Buckeye says:

    How long will these typically last in the fridge? A few days? Great idea!

    1. Sarah says:

      I have had them in the fridge for 3 days and they were still good so I’m thinking 3-5 days you would probably be ok? I know folks that freeze them and then thaw as needed. They go pretty quick at my house so I haven’t tried that yet…

  2. Did you cook the bacon first?

    1. Sarah says:

      Yes I did cook the bacon first, oops, I forgot to say that!! : )

  3. Your recipes are awesome!! Thanks for the tips.. Did you cook the bacon first?

    1. Sarah says:

      Thank you and yes cook the bacon first!!

  4. jennifer says:

    Do you use two 12 count muffin tins or does this just make 12 cupcakes altogether?

    1. Sarah says:

      10-12 eggs will make 18-20 cupcakes, depending on how much “stuff” you add to the eggs. : )

  5. Tracey says:

    Hi Sarah,
    I have questions regarding how much fruit to have while eating Paleo. Is it best to keep fruit to morning or after working out? Would love more information on this topic. Thanks!!!

  6. Sarah says:

    Hi Tracey,
    I recommend sticking to fruit that’s in season and if you are trying to lean out, keep your fruit intake minimal, post workout is great, and always eat with protein. I hope this helps!

  7. Tracey says:

    Very Helpful,thank you!!!

  8. Sarah,

    These look absolutely awesome. I’m going shopping for supplies right now!

  9. Karla says:

    I made these last night for breakfast for dinner. If possible, they taste better than they look. Absolutely amazing – the whole family really enjoyed!

  10. Zale says:

    These look soooo good. They remind me of timbales – little cup-shaped baked things that were very popular in the 1920s and ’30s. They usually had rice or shredded potatoes around the outside, but these would be good straight as they come.

    Definitely going to be whipping some of these up.

  11. Soooo good!!! I made these thinking I would have a few days of breakfast ready to go…yeah right! We ate them for breakfast, lunch, snacks…they were gone in a day and half.

  12. David says:

    So we can leave out certain things and it will still turn out pretty good right? Like if im not a huge fan of spinach?

    1. Sarah says:

      Yes, in fact, use whatever you like! These are also great with sun dried tomatoes. : )

  13. David says:

    oh, and also, do we need to use those cupcake paper things?

    1. Sarah says:

      Nope, but I have had the most luck using an olive oil spray to grease the muffing tins with. Another trick, line the muffin tin with a piece of thinly sliced ham….

  14. David says:

    1 whole green onion?

  15. Sarah says:

    Hey David! Yup, one whole green onion…

  16. This recipe has been sent from the heavens for me! I have tried to feed my 13 month old girls eggs in every way I could think of with no luck. I was beginning to think that they would never eat eggs until I found this! I made them yesterday and they have eaten 2 each which is a blessing because I can now make them for my wife and I along with a smoothie for a great family breakfast.

    Thank you!


    1. Sarah says:

      Hurray!!! I’m so glad they liked them! : )

  17. kt_simms says:

    I made these last night and I gotta say… they’re delish! I was cooking my bacon while I prepared everything, so I just sprinkled it on top since I didn’t want to throw hot bacon into the eggs. I made 12 regular cupcakes and 24 mini’s so I could cook it all at once. I think the mini’s will be great for the morning commute. I love the flavor of the green onion in the eggs – it’s a subtle ‘hmmm’ flavor and not so oniony that I’ll repel my coworkers. I might try roasting the veggies next time to see how I like that.

  18. Make these on Sunday and they were great!!! This will be great for tailgating in the fall. We had extras so we are eating them this week for breakfast. Saves time doing the week.

  19. Faye says:

    These are awesome in so many ways!

  20. Theo says:

    Thanks for the inspiration!

  21. melissa says:

    These are awesome! I made them this morning and had then for lunch.I used my silicone cupcake liners and they worked great. I put a little olive oil in them and they popped right out.

  22. Misty says:

    Made these and took them with me to share while working the elections. They were a hit!! Thanks for sharing!

  23. Deserei says:

    LOVE LOVE LOVE THESE!!! I am preggo and made them for my husband to take to work 🙂 but I may have accidentally eaten half of them before he got there! 🙂

  24. Melissa says:

    I have been seriously doing Paleo for the last 7 months and this is the best idea I have ever seen! However, I have had a real problem with getting them out of my non-stick pan. I have tried putting olive oil in the pan, but actually have had to throw away a pan because it was stuck so bad. What in the world am I doing wrong…no wonder I leave the cooking to my husband on a regular basis!

    1. Sarah says:

      Hey Melissa! Hmmm, maybe you need a knew non-stick muffin pan??? I don’t know! When I make these they just pop right out of the pan, if I use a regular muffin pan they stick like crazy but the no-stick kind seems to work great… I’m sorry I’m not much help with this one, but please keep me posted, maybe a knew pan will do the trick!! : )

  25. Stacy says:

    These egg cupcakes are so great. I make them all of the time. They are perfect for on the go breakfast and for an afternoon snack. Now, if I could only get my son to eat eggs we’d be in great shape! 🙂

  26. Can you make this just using egg-whites? Will it still cook up and fluff up ok? Thanks – these look great!

    1. Sarah says:

      Hey Natalie,
      I’m not sure how they would turn out with just egg whites. May I ask why you only want to use the whites? Gone are the days that it is deemed unhealthy to eat the whole egg, so go for it girl, use Omega 3 enriched eggs and eat the whole thing!! : )

  27. Priscilla says:

    Can these be made in a toaster oven? Our oven is broken and I don’t see it getting fixed anytime soon but I am dying to try these!

    1. Sarah says:

      Hi Priscilla,
      Honestly, I don’t even own a toaster oven so I’m not entirely sure but I know that some toaster ovens work like real ovens, so I guess you could give it a shot! Good luck and let me know how it turns out!

  28. Dennis says:

    These are tasty and quite easy to make for the week. Thank you for the creative cooking ideas, and keep it up.

    Mmmmm, mmmm, good.

  29. Rebecca says:

    Wonderful recipe – thanks! I’m just embarking on this paleo/crossfit adventure and made a version of these with what I had on hand (ie. no spinach or bacon but sauteed up an onion with the zucchini, added some red pepper flakes and fresh basil/chives from my garden. I also used some Cdn/backbacon instead of the bacon). I cooked it in a large nonstick saute pan and stuck it in the oven at 350 just to finish up the top. I’ll cut it into large pieces for my work breakfasts for the week. YUM Definitely keep sharing the recipes! 🙂

  30. Sara says:

    These are fantastic. Just started eating paleo a few weeks ago. My kids love these, so does my husband. Makes it so much easier not to eat starch in the am! Your blog is fantastic – thanks for making GFCF/Paleo accessible to families!

  31. Kirsten says:

    I am very new to paleo and I am going to make this tomorrow… I have a what is sure to be a dumb question, but how many of these should I be eating? I am a female, athletic and 155#, but not ripping out major crossfit times- I am still working on my form with a dowel 🙂

    1. Sarah says:

      Hi Kirsten! Well, it’s pretty hard to overeat on eggs, so I would assume that you would probably feel full after 2 of these, especially if you add a few slices of avocado to go along with the cupcakes. I’m not a big fan of weighing and measuring food and if you are wanting to lean out that’s when I suggest portion control. Otherwise, stick with two egg cupcakes, maybe three if it’s post WOD and your starving… : ) I hope this helps!

  32. Kirsten says:

    Thanks! It sure does.

  33. These are SO good! I made them for brunch today and my husband was super impressed. I added garlic for a little extra flavor. YUM! Sarah, I just discovered your blog and am excited to try more of your recipes.

  34. Laura says:

    I make these all of the time. They are called quiche cups and are found in the South Beach Diet book. My own variation uses canadian bacon instead of regular bacon.

  35. Demian says:

    What brand of food processor do you use? I’m going to buy one and are looking for a recommendation.

    1. Sarah says:

      Hey Damian!
      I have a Black & Decker power pro food processor and I LOVE it!!! Good luck! I think it was about $60…

  36. Carla says:

    oh yum! this makes me want to go home and cook!

  37. Do you think they would turn out okay if you used egg-beaters? My son has a food sensitivity to eggs.

    1. You could try a small batch to see if they turn out. I have never cooked with egg beaters before so I’m not entirely sure what happens when you bake them. Let me know what happens!

  38. Denise-
    Ive made them with egg beaters and they are great!

  39. sarena says:

    I may try these with canned wild salmon subbed for bacon b/c I am Kosher. Oh and I dont do nightshades so maybe just add a T EVOO??

  40. Melissa R Wheeler says:

    You could actually try these in the mini tins too….i have a yoiunger one and think he could love to “be able” to choose from the egg-cakes! Love this idea thanks

  41. Susanne Englert says:

    Tried this last night, SO SIMPLE!!! and very good. Thank you so much for all the ideas. I am getting inspired looking at the bright colors and variety on my family’s plates! I thought that cooking “from fresh” all the time would be difficult, but am finding that it really is not. I have to change my shopping habits a bit (more often, more fresh stuff), but am actually enjoying it. Hooray!

  42. Ashley says:

    Where do you get a jar of roasted red and yellow peppers? Can’t find them!

    1. Sarah says:

      Hi Ashley,
      I get mine at Trader Joe’s but just red roasted pepper will work too!

  43. Has anyone made these with “cupcake liners”? I wanted to jazz some up with some Halloween wrappers, but don’t want to ruin the whole batch if they do not work.

  44. Ashley says:

    Thanks Sarah! We don’t have a trader joes where I live, I will try wholefoods. I cant wait to make these. I have been having issues with my 2 year old not eating veggies. But he loves eggs …so maybe I can trick him! ha!

  45. What happens to them if you freeze them?

    1. John,
      The egg cupcakes freeze really well actually!

    2. George says:

      They get kind of hard & really cold!

  46. I just made these…YUM!! For veggies I used onion, peppers, mushrooms and asparagus. I made some with cheese for the kiddos. They were a hit all around! I was even motivated to process a bit more veggies for future cooking endeavors.

  47. angela says:

    This looks fantastic! do you eat these out of the fridge cold or heat them up before hand?

    1. Sarah says:

      Hi Angela,
      Either way they are great!

  48. Angela says:

    I had to see your egg cupcake recipe as I had been making something very similar for the past couple of months. I actually had been wrapping the turkey bacon around the sides of the cupcake hole and then pouring the egg mixture into it. They are a great, fast substitute for hard-boiled eggs when you are pressed for time. My only problem is the family gets into the container and eats them before the week is up! Yummy!

  49. How many cupcakes are equal to one serving? I can’t wait to make these! They sound fantabulous!

    1. 2 cupcakes for one serving!! : )

  50. Erin says:

    This is my very first stab at paleo and these “cupcakes” are fantastic. I am taking a few into my crossfit gym tomorrow to spread the wealth. They are so delicious. Thanks in advance for all the recipes I will be using!! Can’t wait until the cookbook is out!

    1. Sarah says:

      Awesome Erin, so glad you are going for it and that you like the cupcakes! Keep me posted on how things go for you.

  51. David giles says:

    how do you store them so they don’t get soggy? i don’t like to use a microwave and seems towards the end of the week they are quite watery!!

    1. Sarah says:

      Store them in an airtight container and try warming them up in the oven for a few minutes on a baking sheet so that they are not watery. Hope that helps! : )

  52. Grace says:

    Just wondering if these can be eaten everyday for breakfast??
    Can egg white be used so your not eating whole eggs everyday??

    1. The yolk is where the nutrition is stored. Why would you not want to eat the yolk?

      1. sara says:

        Some people avoid the yolk because they have high cholesterol

        1. Heather says:

          Cholesterol is important for the body!

          1. Angela Davenport says:

            Bad cholesterol in eggs is a myth…Eat up they are good for you:)

          2. Steve says:

            Angela, just a question , are you a Doctor / Dietician? or is this your own personal belief? The reason that I ask is from what I have read concerning Cholesterol intake and also what I have been told by my Doctor is, if one has a history of Heart disease or High Cholesterol levels whole eggs should be limited to a few time a week , Not ” eat up they are good for you “

          3. Steve says:

            And yes Heather , It is good for the body , but it also must be the right type of cholesterol

  53. sarah says:

    These cupcakes are great! I am just starting in the paleo lifestyle after reading the Paleo Diet Solution and I have been so happy with the changes. Keeps these great recipes coming and I will be looking to pick-up your new cook book.

  54. Chrissy says:

    These are SO good and a great way to use up the odd produce (or odd meat – I added some chicken sausage, too) in your fridge! The green salsa also takes the taste from great to amazing. Sarah, thank you for making Paleo so doable!

  55. Liz N says:

    Sarah, I just got your new book. I just made the Egg Cupcakes using the recipe in the book and it doesn’t mention that the bacon needs to be cooked, as it does here. I made the cupcakes using uncooked bacon. I figure the bacon would be cooked through during the 25 minutes I baked the cupcakes, right?!. Anyhow, I will make sure to write in my cookbook that the bacon is supposed to be cooked! 😉

    1. Lindsay says:

      I just did the same thing with uncooked bacon! Hoping they turn out ok!

    2. Keria says:

      I make this with uncooked and cooked bacon. It depends on if you like crispy bacon or chewy bacon. Cook it before hand for more crispy bacon and use uncooked if you want chewy bacon. Good luck.

  56. jessica says:

    I was looking for a recipe like this for a quick snack during the day or breakfast when I’m short on time! Thanks for sharing – I’m so excited to try them!

  57. Keria says:

    I just found your site today and living Paleo is exactly what I want to do. So inspired I have been listening to your podcasts all day to get all the info and it is great. I just want to drop a line because I do this egg type cupcake already and my boys love them. Thank you keep it up. I have learned so much.

  58. Sara Ross Towne says:

    We finally made these this morning – SO GOOD! 🙂 We used green onions, mushrooms, spinach and bacon. YUM. What a great idea and a perfect snack to have around!

  59. Jenn says:

    Can you tell me the nutritional values on these please and thanks (per serving – 2 cupcakes).
    Sat. Fat

    P.S. They are very tastey!

  60. Meagan says:

    I made these cupcakes last week using some grassfed beef chorizo, used some extra mushrooms that I had on hand. Very yummy. Made them again today, but this time made it in a casserole dish! Love having a quick-grab-and-go breakfast on hand!

  61. I have two little hurdles I need to hop over before I can go totally paleo… I don’t like eggs or avocados. (Weird, huh… I was a vegetarian for 17 years and I didn’t like avos… no wonder why I got so fat!) And eggs! I hate eggs. Can. not. stand. them. Until today. I made my own little version of these today for breakfast: eggs, bacon, red and orange bell peppers, onion, a teaspoon of sour cream and a tiny bit of cheese. They were delicious. I think I can get my eggs in now. Sarah, thank you!!!

    1. Linda says:

      Sounds good but keep in mind cheese and sour cream are not paleo. They may also be causing you some issues you are not aware of. Remember paelo means if man made it dont eat it! I am in my earlie 30’s and have had major infertility issues and suffered from what I though was arthritus for years. Normal Dr’s just wanted to load me up with drugs and repeated surgery. After seeing a Chiropractic nutritionist specializing in food kinetics she found I have swelling in my joints because my body hates dairy…It was causing swelling in my joints and uterine lining causing my infertility. With my 21 month old daugter she was having a chronic runny nose thought to be from teething our regular MD suggested giving her benadry. However, the Chiro/nutritionist found it was actually a reaction to the pasturization process (man made process) in milk. She suggested putting her on Almond milk which has more calcium and is not pasturized. I have done this and within days her runny nose went away. Just a thought ….keep in mind when we eat something man has processed and altered other than what we can do in our own kitchens it is no longer the way it was intended for our bodies.

  62. ROCKY says:


    Oh boy! this was my first recipe from yoour book – quite a drama. First I used a bender (a good 0ne) and had a heck of a time chopping, especially the green onions and the raw bacon. I ended up putting everything in one by one and making a real mess of that end of the kitchen. I used leftover beets and that gave the batter a color close to bloody. I greased the muffin pan with olive oil and had a hard time getting the cooked cupcakes out AND cleaning them later.

    But after cooking the color cleared up and they taste great. They did get soggy in the fridge later, so I heat them up with the micro (30 sec).

    This is day four for me. I’m getting great results: for the first time in years I am free of gas. Thank you!!!!! This is very important. I had a real allergy going, probably to gluten. Next? giant stuffd portabellos.

    1. Linda says:

      I am a culinary teacher and can assure you a blender is not the same as a food processor they do very different jobs Unless you have a ninja blender with a double blade. The recipe states cooked bacon. If you cook your bacon well it will break apart and you will not have to even put it in the food processor. I also choose to use the bacon grease from cooking instead of coconut oil to coat the muffin tins. it gives a great flavor and uses up the grease instead of having to dump it without the added cost or need for buying coconut oil.

  63. Tara says:

    These are fantastic! I used ham instead of bacon, green onion, and added parsley from the garden – no peppers or zucchini on hand. Yummo!!!

  64. Shannah says:

    Just made these, and jeez, I had the worst luck. They were scorched and stuck to the muffin pan and soggy on the inside. I used coconut oil to grease the muffin pan (Wilton non-stick) and had the oven set at 350. Any idea what I did wrong?

    I have almost two dozen of these and my kid won’t touch them. And I have to admit, they’re not all that good scorched and soggy.

    1. Sarah says:

      I am so so sorry these did not turn out! I have never had this problem with the egg cupcakes. It sounds like your oven maybe cooks a bit hotter? I would suggest turning the heat down to 325, maybe try using cupcake tinfoil cups to line your muffin tin with or greasing with grass fed butter instead of coconut oil, and see how that works. Again, I’m very sorry they didn’t turn out for you!!

      1. Shannah says:

        Well, luckily my 1 year old LOVES them. He had 4 for breakfast this morning. :O I just peel the scorched skin off he eats them faster than I can cut them into bite-sized pieces, so they are definitely a keeper for him at least.

        I’ll try turning down the temp next time. I hadn’t thought of that. And I do have a hard time greasing the pan with coconut oil because it beads up on the pan and won’t spread evenly. We are dairy intolerant so I don’t want to try the butter, but I’m thinking if I put the coconut oil in the fridge to harden it a bit so that I could smear it on, maybe it would coat more evenly.

        I’ll come back and update next time I make them.

        Thanks, Sarah

        1. Sarah says:

          Well I’m glad at least they didn’t go to waste! LOL!! Yes, update me and let me know how the next batch goes. : )

  65. Melissa says:

    I am so excited about your site. My brother has been paleo/crossfit for a while and has been encouraging me. I recently discovered I am allergic to soy, which is actually awesome… I come. Thanks for making this look do-able.
    What is your favorite thing to grow in a garden? I thought tomatoes but brother John was not sure since it is a “nightshade”..I don’t know why that is bad.
    You really are an inspiration.

  66. Melissa says:

    I am like the movie “Julie to Julia” but with Paleo. (In that movie she is trying to do all Julia Child’s recipies and finds the steel learning curve.) First I tried your mayo.
    My blender’s low is still so fast it was splashin egg up and made it difficult and amusing to drizzle oil into the top. I did it..and not successfully emulsifing..but I am making it go through an obligatory wait period in the refridge before I will toss it.
    Onto the egg food processor..also never used before..the low still ended up purifing the onion and 1/2 my zuccini until I realized what was going on.
    I did the rest by hand..and I put it in 2 small casserole dishes instead of the cupcakes.
    Worth the incredible mess and time. They taste great!

  67. Marlene says:

    Sarah, I just got your book & went to Sprouts & trader oes & bought everything in your day 1-5 shopping list. I did forget to buy the kitchen staples. But I made the egg cupcakes for breakfast & my husband loved them. He ate 3 or 4 for breakfast & has taken 2 each day for work. My only problem is they stuck in the pan. I used coconut oil but maybe not enough. I used a knife & spatula & got most of the cupcake out, but there was a real mess left in each cup. Any suggestions?

    1. Try using grass fed butter instead of coconut oil, use a non-stick muffin tin, or you can even use the cupcake papers! : ) Hope that helps!!

      1. Marlene says:

        Thank you Sarah I am really serious about the Paleo life style. I love your book & am following your 30 meal plan. I am on day 4. My husband is a shift worker so I make the meals & he takes them to work the next day. He loved the egg cupcakes & the steak skewers. Keep up the good work!

    2. Laura Cooley says:

      This is the 3rd time I have made them and the pan is so hard to clean and it sticks way to much to paper. I might have to invest in silicon cups.

  68. Veronica says:

    Hoping to make these in the near future. By chance, do you know how well they might do if you freeze them? I tend to plan meals and cook as many meals in advance as I can because I don’t have time to cook in the morning before I head out. Thanks!!

  69. tricia corrado says:

    What if I only need half a dozen? I could never eat 20!

    1. Sarah says:

      Cut the recipe in half or make the whole batch and freeze what you won’t eat for another day!

  70. Baking these right now. They look and smell scrumptious but are overflowing my muffin tin somewhat. Maybe my farm-fresh eggs are just toooo good? Yeah…I’m going to blame it on overly excellent ingredients, and not the cook ;-).

    Cannot wait to try these.

  71. elimacfly1 says:

    OK these look amazing, and I am LOVING all the veggies in them! Can’t wait to make them for my little tax deductions. I’m going to substitute turkey bacon.

  72. Veronica says:

    This recipe is wonderful! Even my 8yr old who is autistic loved them. Thank you!

  73. carole chabries says:

    we have made these three times, and each time they have stuck like the dickens to the muffin tins. we have tried three different kinds of oil, and the third time, A LOT of it. help please!

    1. Try using tons of grass fed butter to grease the tins with and using non-stick muffin tins really helps too but the butter should do the trick! Or you can use the paper cupcake liners.

      1. carole chabries says:

        hm. no butter for us — i do better if i don’t eat dairy — so maybe we’ll try the cupcake liners. thanks!

        1. Have you ever tried ghee or clarified butter? Usually gives people who can’t eat butter no problems.

  74. As soon as I read this recipe, I ran to my kitchen to try it! They came out amazing!! Thanks so much for the awesome recipe!

  75. Made this last night after getting your book for Christmas, and just ate 3 for breakfast after microwaving for 30 seconds. They are great!

    1. You bring up a good point Paul. Probably Milk cocholate or even vanilla would be a good mix…

  76. Made my own variation on these today and they did stick a bit to the pan, so next time will try with butter. Thanks for sharing a great recipe!

  77. We make these all the time for breakfast. I love that you can really just throw in whatever veggies you have around if you don’t have exactly what is called for. They always come out great!

  78. Delish! I am tweaking them a little so that my pup can enjoy one along with me. I love Paleo recipes because they are so dog friendly and yummy!

  79. This is a great recipe! I didn’t have a food processor or blender on hand so I just chopped it all up and it was delicious. My husband and son really enjoyed them too and we have enough left over for breakfast this week.

  80. Hi! I’ve made these a few times now (LOOOVE them!) I’ve been having a couple problems though. All 3 times, I’ve used paper muffin cups, and they stick like crazy! I tried adding coconut oil to the egg mixture before pouring it in, and I tried greasing the muffin cups. Any suggestions for that?

    Also, the last 2 times I’ve made them, them puff up, almost like a popover. They look nice and rounded on top, but are almost hollow on the bottom. Any reason why that may be happening? I usually add my veggies, then meat, then eggs.


    1. Sarah says:

      I would suggest using grass fed butter like Kerrygold or Ghee to grease your muffin tins and for the puffing up and then hollow at the bottom, try not chopping the veggies so fine, that might help, but egg cupcakes just kind of do that for some reason. : )

  81. Lisa says:

    Does anyone know the calorie count for one of these?

  82. Lacey Fowler says:

    Aloha! Thank you for this recipe – I took the liberty of modifying it greatly for what I was looking for, but I appreciate the starting point 🙂 I cooked up ground pork with (lots of) basil, rosemary, oregano, salt, pepper, thyme, a little cayenne, dried tomato and onion and dumped that cooked mixture into my bowl of eggs and julienned zucchini. I had the same sticking issues, so I’ll try turning the temperature down, but I have to say that my muffins (portable quiche, as I like to call them) turned out GREAT!

    For those who are asking for calorie/fat/carb counts, just so you know you can use a website to calculate this. I use www . myfitnesspal . com, which has a recipe function. Just input all the ingredients, tell it how many servings that makes, and it’ll tell you the nutrition info you’re looking for.

    Whoever suggested the silicon muffin tin idea thank you – maybe I’ll invest in one of those.

    I’ve been doing the paleo thing for about four months now and I just wanted to share that although I haven’t seen weight loss like I’d like to, it’s worth the effort 100x over because my mental health has improved so much! It’s amazing how much “happier” (as in not depressed) and healthier I feel now that I’m eating more naturally 🙂 And, although I haven’t lost weight (I’m working on tweaking my eating a bit to get to that) I really do feel much healthier physically, too 🙂

  83. Just made these out of the cookbook…didn’t cook the bacon first. Oh my goodness. Paleo fail. Trying again tomorrow.

  84. Any suggestions for how to bake this as a casserole instead of in muffin tins? I’ve finally given up on the sticking-to-the-pan issue (tried all the suggestions … coconut oil, ghee, lower temperature, nonstick pan … nothing worked well enough that I wasn’t scrubbing my muffin tin forever) but LOVE the recipe and want to try a casserole idea instead. Ideas appreciated! Thanks!

    1. Sarah says:

      I would use the same amount, pour it into a 8×11 casserole and bake for probably closer to 35-40 minutes until the eggs are set in the middle!

  85. Michelle Backs says:

    I’m excited to try this recipe. Two zucchini is vague for me. I’ve seen zucchini the size of a baseball bat before. So, any idea how many grated cups this might be? I don’t want to use too much and have it be soggy and flavorless.

    1. Sarah says:

      About 2 cups so 2 small zucchini. : )

  86. Faiza says:

    Can someone please help me??
    I tried to make these cupcakes this morning with spinach, green onion, tomatoes and the eggs but they didn’t turn out well at all! I did everything in the same order as the recipe and my oven was definitely preheated but not for too long beforehand, yet it took super long for my cupcakes to cook (about 40 min) and when they came out, they tasted really bitter and nasty (i did add salt and pepper to taste). My sister was the only one who said they were okay but no one else liked them…(my mum had to spit it out…)
    I’m new to both paleo and cooking and I’ve always been really really bad at both but everyone else seemed to be having so much success with these cupcakes so I thought I wouldn’t fail too badly but I still did.
    Does anyone have any ideas as to what I might have done wrong? The obvious answers will probably be the most helpful because I know nothing about cooking and am seriously terrible in the kitchen. I want to change to paleo and stick to it but I can’t cook at all. T_T

    1. Sarah says:

      It could have been the tomatoes, especially if you blended them in the food processor prior to adding them to the eggs. I have not made these with tomatoes before but the liquid from the tomatoes could have also increased the cooking time and contributed to the biter taste. Also, make sure you used spinach and not arugula. Sometimes baby arugula looks a lot like spinach and can be very bitter. That’s just a guess from how you described the taste. Finally, make sure the ingredients are finely chopped and NOT liquid or mush when you add to the eggs, if you blend the bacon and veggies too much, again this will create too much liquid, increase the cooking time, and affect the overall taste. Next time, omit the tomatoes and use whatever meat or veggie combination appeals to you and do not over process the ingredients and see how they turn out! Good luck!

      1. Faiza says:

        I didn’t blend my tomatoes but I think there was a bit of water from when I washed all of my ingredients since I wasn’t super careful with draining them after…I’m pretty sure it was the spinach that tasted bad but it was hard to tell and my mum bought the ingredients for me, she cooks all the time so I don’t think she messed up with baby arugula but I’ll double check just to make sure =D I’ll try again with this recipe but I’m not that confident. Does anyone happen to know of a list of beginner paleo recipes? I don’t mind trying anything apart from bacon/pork but I managed to mess up half the kitchen with just this recipe so I really need help with starting with paleo. Any ideas for a total newbie? All replies appreciated!! Also, thank you very very much for helping me out Sarah!! >_<

        1. Sarah says:

          Just stick to eggs and sausage or bacon! No need to do anything fancy. Just keep it simple! Eggs for breakfast scrambled or fried with some avocado and salsa is always good. Bun less burgers and a salad for lunch. Try some of the slow cooker recipes from my books or this blog, super hard to mess up, you just put ingredients in the slow cooker and walk away. This is great for dinners and you can eat the left overs. Try checking out a few other recipes on this site or in my books. All are minimal ingredients and are supposed to be pretty simple. Taking a cooking class is also a good idea, just to get the basics of cooking mastered. Hope that helps!

  87. Alps says:

    Hello. I like your book because it has given me some great ideas for lunch and dinner. I’m hurting at breakfast because simply don’t like eggs and most breakfast type of foods. I made these cupcakes thinking it would be great quick breakfast. Please don’t take any offense, I didnt love it. It’s still has the eggy consistency to me. I took them to work and people loved them. So they are a hit. I need help. What do I eat in the mornings, I can make a smoothie but I don’t want all that sugar and I enjoy a little variety. I keep trying to start my 30 days of no gluten but I end up grabbing cereal. I live with people and can throw out their food. I use my left overs from dinner at work. Any advice or ideas? I’d appreciate it. Thank you!

  88. dina says:

    This looks awesome. I am going to try making it with chicken sausage instead of bacon. I am very excited to make this!I am fairly new to paleo and love eggs and veggies so this is up my alley!

  89. Jessica says:

    Hi Sarah. Thanks for this! I am planning on making a double batch and freezing them, then bringing them to work with me. I am a busy working mom, always on the go. I think these will be great for me. How do you typically freeze them (individually or not, and in what? tin foil? parchment?) And then how do you re-heat them? Thaw first or just microwave?
    Thank you VERY much!

    1. Sarah says:

      I freeze them in freezer ziplock bags side by side but not stacked because they wills stick together and yes, I just reheat in the microwave!

  90. Dina says:

    Made these again. Coconut oil spray from trader joes really worked. The muffins did not stick to pan. I also used traders joes frozen pepper medley. I used @ 1/2 cup defrosted and drained instead of Jarred red pepper. I cooked the bacon and drained using sieve to save bacon fat for another recipe. I used a lot more seasoning BC I don’t like green onions. I’m.loving the eggcupcakes and eat them with the avocado. I can’t wait to try more of your recipes.

  91. hey sarah, just recently found your website (starting the whole30 this week!) anyway, I do most of our shopping at a discount grocery store which limits my options, and am wondering how much fresh red and yellow pepper you would use. I would guess about a half of each? would I cook them a bit before adding it to the mix?

    1. Sarah says:

      Yes, about half of each and no need to cook before adding. : )

      1. thank you!

  92. Carmen says:

    Sarah I also love these and want to log them in my food app. What is the nutritional stats for 1 cupcake?

    1. Hi Carmen,
      I do not figure out the nutritional stats for my recipes. I can barely keep up with my life as it is and I promote not counting calories, etc., but focusing on eating real, nutrient dense food! Sorry about that!!

  93. Matthew says:

    I made 18 muffin sized (and a bit) of these last night with some minor alterations:
    dropped the zucchini, peppers and bacon for Chestnut mushrooms, chorizo, breakfast sausage (aka mined pork), a little garlic powder and a teaspoon topping of fresh, grated Parmesan cheese (added half way through cooking). I’m adding chives to the next batch.

    They came out around 100 calories, 1g carb and 7g protein each. But just google the ingredients separately and the word ‘calories’ to work it out.

    I ate my second this morning for breakfast and the misses is on her third, so I don’t think they’ll last long enough to freeze, as the misses doesn’t have much self control.

  94. Okay, these are freaking awesome. You are officially a genius. I made these to freeze for breakfasts but we ended up eating like a third of the batch right away because they are so yummy! I will have to make them again soon. Thanks so much for the amazing recipe! Keep em coming! I blogged about it here:

  95. Victoria says:

    Hi! I LOVE this idea, but my muffin keep puffing up, looking great, but underneath there are jump a bunch of really big holes and it turns into a floppy, ‘un-muffiny’ mess. I am cooking in a convection oven, with paper liners, and at altitude (about 7000 ft). Anybody else have this problem, solutions? It’s more like a ‘muffin top’ without a bottom and not very good volume.
    Any insights appreciated! Thanks!

  96. susan says:

    is serving 1 egg muffin or 2 egg muffin per serving? want to make sure I do not over eat. thanks

    1. It’s super hard to overeat on protein, healthy fat, and vegetables! Eat until you’re full and then stop! I usually eat 2 of these.

  97. Bree says:

    Would these work just as well if I used cupcake liners?

  98. Natalie says:

    I only have the bigger six muffin pan… Any suggestion on how to adjust the recipe?

    1. I don’t think you’ll need to adjust the recipe at all, you’ll just end up with 6 big egg cupcakes! 🙂 Happy cooking!

  99. Denise Lane says:

    I was so excited to make this recipe! I just made a batch and they turned out beautifully! They look adorable and so very tasty. I roasted two red peppers and diced them up, added some sliced scallions and then a little bit of broccoli with some diced ham and about a cup of shredded cheddar. They baked up in the time you indicated and popped right out of my non-stick muffin pans. My family can’t wait to eat them! Thanks for the healthy breakfast recipes!

    1. You’re very welcome and I hope you enjoy! 🙂

  100. Cristina says:

    I made this today and the book doesn’t say COOKED bacon, I just mixed it with the eggs uncooked. And I kept wondering about it after… So, are they safe to eat like that? Thank you.

  101. Dawn R Wiegand says:

    Just wondering if you have nutritional values for your recipies? Specifically the egg cupcakes? I love them, I bake in an 8 x 13 pan and cut into squares. So much easier clean up.

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