These Buffalo Chicken Egg Muffins are packed with protein and veggies and that zingy wing flavor you crave
Portable protein saves the day
Eggs are great. Make some of these Buffalo Chicken Egg Muffins. End of post. Kidding! Do you really think I could write a post about food and make it just 11 words long? Hardly. But seriously, eggs are one of the easiest and most satisfying ways to start your day. My hubby usually starts the day with a simple fried egg (or 3) served over a mound of baby greens and topped with a handsome helping of homemade sauerkraut and a hefty drizzle of Buffalo wing sauce. And that keeps him going strong until he can finally sit down 6 or 7 hours later to a 5 minute lunch (he's a nurse and nursing isn't known for its leisurely or timely lunch breaks). But lately he's been bored with the same old-same old eggs and too tired to invest 5 minutes in the egg frying process so he's been grabbing a quick bowl of instant oats (or worse, cold cereal). Which means he inevitably finds himself starving and reaching into the box of donuts left on the break room table by some 'well-meaning' co-worker. And, let's just say his belly hasn't been too happy lately. No good. No good at all. Being the overbearing motherly foodie type that I am, I couldn't resist the urge to swoop in and create something he could easily reheat and eat on workdays. The inspiration for these Buffalo Chicken Egg Muffins came from a pile of leftover roast chicken and his beloved wing sauce drizzled fried eggs.
The addition of diced chicken ups the protein content and makes these Buffalo Chicken Egg Muffins extra hearty. The sautéed pepper and spinach add color, fiber and extra nutrition. But it's the Buffalo sauce that really makes these egg muffins a winner.
You can easily make a batch on the weekend and have an easy reheat and eat breakfast for busy mornings or serve then with a big salad and some fruit for a light dinner.
DIY Buffalo Sauce for all the things
We've kept the ingredient list for the Buffalo sauce short and sweet with just 4 ingredients so prep is almost every bit as quick as if you used a store-bought sauce (and probably a lot cleaner). Consider doubling the sauce and saving some to drizzle over the top if Buffalo is your thing.In which case, you'd probably love this Slow Cooker Buffalo Chicken recipe too.
Make breakfast better this week
If you're bored by breakfast or, gasp!, skipping breakfast because you're short on time give these Buffalo Chicken Egg Muffins a try this week. You just may save the day and prevent the senseless overconsumption of stale donuts.Buffalo Chicken Egg Muffins
Prep time
Cook time
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The flavor you crave - now for breakfast! Banish boring breakfasts with these protein and veggie-packed egg muffins. They’re perfect for mornings on-the-go when you make them ahead of time.
Author: The Real Food Dietitians
Recipe type: Breakfast | Whole30 | Paleo
Serves: 6
Ingredients
- 3 Tbsp ghee, divided (such as Pure Indian Foods)
- 3 Tbsp. Frank’s Red Hot Sauce
- 1 Tbsp. coconut aminos
- ⅛ tsp. cayenne pepper
- ½ red bell pepper, diced small
- 3 green onions, white and green parts, chopped
- 2 cups spinach, chopped
- 1 cup (~ 5 oz.) cooked chicken, cubed
- 8 whole eggs
- ½ tsp. salt
- ¼ tsp. black pepper
Instructions
- Preheat oven to 350°F.
- Grease the wells of a 12 cup muffin pan or line with silicone baking cups for the easiest removal.
- To make buffalo sauce: In a small saucepan, melt 2 ½ Tbsp. ghee. Whisk in hot sauce, coconut aminos and cayenne pepper until combined. Remove from heat and set aside.
- In a skillet over medium-high heat, melt remaining ½ Tbsp. ghee. Saute bell pepper and onions until slightly softened, about 5 minutes.
- Turn off heat, add spinach, cooked chicken and Buffalo sauce to peppers and onions. Stir to combine.
- Divide vegetable and chicken mixture evenly among wells of the muffin pan.
- In a bowl, beat eggs with salt and pepper. Pour over vegetable mixture.
- Bake at 350°F for 18-20 minutes until eggs are set and a toothpick inserted in the center comes out clean.
- Remove from pan and serve.
Notes
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Nutrition Information
Serving size: 2 muffins Calories: 207 Fat: 14g Carbohydrates: 3g Sugar: 1g Sodium: 441mg Fiber: 1g Protein: 16g
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What’s your favorite breakfast? We’d love to hear what’s on your plate in the comments below!
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