Morning Egg Muffins (Paleo, Low Carb, Gluten Free)

One of the primary drivers of food decisions is the notion of convenience.

For example, most people think that it is more "convenient" to go through a drive through on the way home from work versus stopping at the store, buying groceries, and preparing a meal at home.

However, this is only "convenience" in the most superficial sense. In reality, going through the drive through every day is extraordinarily inconvenient.

If you find this hard to believe, consider this...

The average health care costs incurred by diabetics are three times that of non-diabetics.

Workers compensation claims for obese employees are nearly 10x that of non-obese employees.

The average cost to treat a severe heart attack is $1,000,000, a less severe heart attack might save you 1/4 mil., but that's still leaves you on the hook for $750,000 in expenses.

Diabetes, obesity, and heart disease are directly correlated to poor food choices, foods rich in refined carbohydrates, industrial seed oils, and artificial flavors and colors. The exact foods you're most likely to get going through the drive-through.

So, while it might save you five minutes of time on the front end, eating junk food is going to cost you lots of time, money, and convenience on the back end.

Fortunately, making positive health choices doesn't have to be "inconvenient".

For example, taking 30 minutes to make a batch of protein and nutrient rich egg "muffins" on a Sunday can provide you with breakfast through the week. A level of "convenience" that actually beats stopping by the drive-through!

Morning Egg Muffins (Paleo, Low Carb, Gluten Free)

Packed with aromatic herbs, greens, and nutritional powerhouses like chia seeds and pastured eggs, these egg muffins are the perfect way to start the day. (Note: This recipe is a modified version of the Morning Egg Muffin recipe found in the Paleo Magazine Readers' Favorites Cookbook.)


10oz spinach, cooked and drained (approximately 1 bag)
1 large Roma tomato, diced
4 whole pastured eggs plus 4 egg whites
1 medium onion, diced
2 tbsp fresh parsley, chopped
2 tbsp chia seeds
1/4 tsp sea salt
1/4 tsp pepper
1 tbsp Flavor God Everything seasoning, plus more for topping


In a large bowl, combine all the ingredients until thoroughly mixed. If using a metal muffin tin, spray or wipe the tray first with coconut oil or ghee to make removal of the muffins easier. If using a silicon muffin tray, you can skip this step as they will pop out cleanly. Fill the muffin tins just shy of the rim and place in an oven preheated to 350 degrees.

Let the muffins cook for ~30min or until an inserted knife comes out cleanly.

Finished muffins can be stored in the refrigerator for up to a week and reheated as needed in the oven.


-Tony Fed.

P.S. If you'd like to check out some of the other great recipes in the Paleo Magazine Readers' Favorites Cookbook you can pick up a copy here on!

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About Unknown

Tony is the host of the Paleo Magazine Radio podcast, author of "Paleo Grilling: A Modern Caveman's Guide to Cooking with Fire", and Cofounder of Powerful PT, an innovative information resource for Fitness Professionals. He has appeared on numerous local and national television and radio broadcasts and regularly hosts healthy cooking workshops and informational lectures. He is also a full-time Personal Trainer and Wellness Consultant who lives in Jacksonville Florida with his wife Jamie.
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