Thinking of hosting a brunch? Look no further than these Paleo egg muffins for a savory breakfast treat.
Brunch seems to be all the rage as of late, and there’s probably a good reason why. Most people like the idea of a leisurely meal on the weekends while gathering with friends and family and eating delicious food. But eating brunch out all the time can really add up, especially when cocktails and coffee are added to the bill. Why not create your own brunch atmosphere at home with some Paleo brunch recipes, including this recipe for Paleo egg muffins?
I love using eggs in recipes since they are a great source of protein and nutrients, and are generally inexpensive. When purchasing eggs, I always look for descriptions such as “pasture-raised” or “free-range” to ensure the best quality. Of course, buying from a local farmer or farmer’s market is the best option. You can tell the difference between the nutrition of a conventional egg and pasture-raised egg by looking at the color of the yolk. In a pasture-raised egg, the color of the yolk is a vibrant yellow, almost gold color, indicating the high amount of nutrients like vitamin E, vitamin A and omega-3 fatty acids. Conventional egg yolks are a lighter, pale yellow and are much lower in nutrients.
Marine Collagen peptides are a great source of collagen from red snapper scales, and are pescatarian-friendly. Just like our Collagen Peptides, Marine Collagen can help the body support the production of collagen, the body’s largest protein. One of the main amino acids in Marine Collagen is glycine, which has been studied to promote a healthy inflammatory response (1), muscle recovery (2), and the joints and cartilage (3).
Using chicken sausage or ground chicken as the “liner” in this Paleo brunch recipe is a great way to boost the protein content. Look for organic chicken or and Paleo-friendly sausage, as some sausage comes with added sugar in it. Paleo brunch recipes are usually high in protein and these egg muffins are no exception. Four ounces of chicken can contain anywhere between 30 and 35 grams of protein. These Paleo egg muffins are the perfect addition to your brunch, but they would also make a great pre or post-workout snack, and can even be made ahead of time for healthy meal prep.
If you’ve been wondering what to add to your next brunch menu, be sure to add this to your Paleo brunch recipes list!
- 1 lb. chicken sausage or ground chicken*
- 1 scoop Marine Collagen Peptides
- 12 eggs
- ½ C sun-dried tomatoes, chopped
- ¼ C basil, chopped
- Salt and fresh cracked pepper, to taste
- *If using ground chicken instead of sausage, mix in 1 ½ t salt, ½ t black pepper, 1 T dried sage, ¾ t dried thyme and 1 minced garlic clove.
- Preheat oven to 350 F. Grease a 12 cup muffin tin and set aside.
- In a large mixing bowl, add in chicken sausage and one scoop of Marine Collagen and mix well using your hands.
- Take a small section of the uncooked sausage, about two tablespoons, and place inside one of the muffin tin cups. Flatten it on the bottom and up the sides to create a “liner”. Repeat this until all twelve cups are filled with sausage.
- Crack one egg over the top of each sausage liner and pour entire egg in the cup. Repeat until each egg is in one muffin tin cup.
- Sprinkle in chopped sun-dried tomatoes.
- Bake egg cups for 20 minutes, or until the egg white is set and the yolk is the desired texture.
- Remove from oven and top with chopped basil, salt and fresh cracked pepper to taste.
- Serve immediately.
(2) Ham, D J, et al. “Glycine administration attenuates skeletal muscle wasting in a mouse model of cancer cachexia.” Clinical nutrition (Edinburgh, Scotland)., U.S. National Library of Medicine, June 2014, www.ncbi.nlm.nih.gov/pubmed/23835111.
(3) Bello, A E, and S Oesser. “Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders: a review of the literature.” Current medical research and opinion., U.S. National Library of Medicine, Nov. 2006, www.ncbi.nlm.nih.gov/pubmed/17076983.
Sarah Anderson is a freelance recipe writer, personal chef, and Certified Holistic Health Coach. She focuses primarily on healthy gluten-free and Paleo recipes. You can find her recipes and personal work on Instagram and Facebook @whitestripekitchen.