Don’t have a lot of time in the morning? Do you find yourself skipping breakfast? This used to be my life on the reg. I’ll be honest, on my rushed days, it still is! But fueling our body is crucial for energy to get us through the day. 

For me, skipping breakfast can trigger some anxiety. If I hit the ground running and the next thing I know it’s 1:00 PM and I’m not only hangry but can get jittery and feel off. When my blood sugar gets thrown off, it can feel an awful lot like I’m about to have an anxiety attack. One of the easiest ways to play the offense is by making sure I’ve got something in my belly before the day gets away from it. At least every other week, I make sure to whip up a batch or two of these easy egg muffins to keep on hand.

These egg muffins are great because:
– they’re able to be made ahead of time and can be stored in the freezer for another time
– they’re gluten-free
– they’ll provide a punch of protein to fuel the body

Since they can be quickly reheated and eaten on the go, there’s no excuse to skip breakfast. I love keeping things simple. Like most of the dishes I make, this recipe is totally customizable. You can add all kinds of goodness to these little omelet-muffins! Spinach, onion, and cheese all make great add-ins too. Mix it up!

A few quick notes…

Are you gluten-free? If you’re on a gluten-free diet, make sure to check the ingredient list on sausage closely. These can contain hidden sources of gluten. It’s best to go with your gut and stick to brands with a certified Gluten-Free label.

Not meat eater? No problem! Exclude the chicken sausage altogether.

For purchasing eggs, I like to ask myself, “Where do these eggs come from since they’re going into my body?”.  When I can, I go for pasture-raised or pastured eggs. This indicates that the chickens have a happier life. They have access to the outdoors and to grass and other plants to naturally roam. These chickens are raised in a human manner and carry out natural behaviors. Studies have shown that pastured eggs have been found to contain more nutrient density than conventional eggs.

Conventional eggs are usually from chickens who have a very poor life and are fattened in grain or feedlots, in poor sanitary conditions, and with no access to the outdoors.

Simply put: happier, healthier chicken = happier, healthier egg.

Now onto the recipe…


  • Coconut Oil ((to coat muffin tin and prevent eggs from sticking))
  • 6 Eggs
  • 1/2 Diced Bell Pepper
  • 1 Handful of Diced Cherry Tomatoes
  • 1 Chopped Gluten-Free Chicken Sausage
  • 1/2 Cup Milk (or non-dairy alternative )
  • Salt/Pepper to taste
  1. Whisk eggs and almond milk in a bowl. Add in pepper, tomatoes, a diced chicken together sausage, a pinch of salt and pepper, and combine well.

  2. (It may be easier to put the mixture into the muffin pan by using a ladle or a measuring cup of some sort).

  3. Coat muffin tin with oil and fill muffin cups up about 3/4 of the way full.

  4. Bake in the oven at 350 for 20 minutes.

  5. Let cool before covering and storing in the refrigerator. Use within three days.

breakfast, gluten free, eggs





These make a great breakfast choice for kids, too! My son loves eating these “meggins” (egg muffins) before we head to his VPK class. If we’re short on time, he eats them in the car! It’s so nice to whip a batch of these up and have them ready for the next few mornings or snacks during the day. They’re also been used for dinner more than once…because #momlife.

Hope you enjoy these “meggins” for your breakfast!

-Maddie Adeline