As my schedule gets busier, I find it harder to carve out time for a proper breakfast. I know the old adage that breakfast is the most important meal of the day, and the Whole30 approach treats it as non-negotiable. I’m not always following a Whole30 round, but my eating often overlaps with Paleo principles, so a filling, balanced breakfast makes sense for me.
Lately I’ve been relying on different versions of egg muffins. I’ve tweaked the ingredients and ratios over time and finally settled on a reliable combination that’s both easy and tasty.
These egg muffins might be my favorite batch so far. They’re full of prosciutto, red pepper, mushrooms, and green onion. They’re simple to prepare and delicious right out of the oven, but they also refrigerate well for 3–4 days, making them perfect for meal prep. I’m often tempted to eat them cold on my commute—three muffins in the car with some 90s hip hop or the Bon Appétit podcast on in the background.
The best part about these egg muffins is how flexible they are. Swap ingredients freely: use bacon or compliant sausage instead of prosciutto, and use whatever vegetables you need to use up. Some favorite variations are bacon with broccoli and leeks (a riff on quiche Lorraine) or chorizo with potato and kale (inspired by my Caldo Verde). With a little experimentation you can make many different combinations to suit your tastes.
2 Tips for Egg Muffins
Two factors make a noticeable difference in the outcome of your egg muffins:
- Temperature: Avoid baking at high heat. Eggs develop better texture when cooked more gently. While many recipes call for 375°F or higher, I’ve had much better results at 325°F for a longer time—some people even cook as low as 300°F.
- Pre-cook your fillings: This is crucial. If you use raw meat like sausage, it won’t reach a safe temperature by the time the eggs set unless you cook it first. Vegetables also release moisture; cooking them beforehand removes excess liquid so your muffins won’t turn out watery.
I’ll admit I was late to adopt the egg muffin trend, but now I make a batch every Sunday and they’re a lifesaver during the week. I typically grab three as I head out the door.
I hope you enjoy this recipe—let me know how yours turn out in the comments!
Cheers,
Ronny
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Whole30 Prosciutto, Pepper, Mushroom Egg Muffins
Ingredients
- 11 free-range, organic eggs
- 1/2 cup compliant full-fat coconut milk, I like Aroy-D brand in the Tetra Paks
- 6 slices compliant prosciutto di parma , finely chopped
- 1/2 red bell pepper, finely diced
- 10-12 button mushrooms , finely chopped
- 3-4 green onions, finely sliced
- 1 tsp dried chili flakes
- 1/2 tsp black pepper
- 1 tbsp extra virgin olive oil, EVOO
Instructions
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Preheat oven to 325°F (160°C).
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Heat a non-stick skillet over medium heat. Add the olive oil and prosciutto, and cook until the prosciutto becomes crispy, about 6–8 minutes. Remove the prosciutto to a plate and set aside.
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In the same skillet, add the mushrooms and the bottom halves of the green onions. Cook for 4–5 minutes until the mushrooms soften. Add the diced red bell pepper and season with black pepper. Cook another 4–5 minutes, then add the chili flakes and cook for an additional minute.
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Return the cooked prosciutto to the skillet and toss to combine with the vegetables. Remove from heat and let the mixture cool slightly.
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Crack the eggs into a large bowl, add the coconut milk, and whisk until smooth and evenly combined.
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Place a 12-cup muffin tin on a rimmed baking sheet to catch spills. Divide the prosciutto and vegetable mixture evenly among the muffin cups, then ladle the egg mixture over each cup. Garnish each muffin with the reserved sliced green onion tops.
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Bake in the preheated oven for about 25 minutes, or until a toothpick inserted into the center comes out clean.
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Serve plain or with a compliant hot sauce, salsa, aioli, or guacamole.