Meat and Veggie Egg Muffins (Primal/Paleo)

In the real world I am part personal assistant. The family I work for are dealing with a loved one in the hospital, and are crazy busy trying to balance a good summer for the kiddos and being there for their loved one. This is where I come in; I've been cooking up all kinds of delicious easy foods for them to have on hand so they don't have to think about cooking. They eat low carb, but not paleo, but I've been successfully making tons of high fat, high protein, high veggie meals to give them lots of energy without them realizing they're eating grain free! Egg muffins, frittatas, and crustless quiches are big on my list of things to make during busy times. Not having to cook but still having a filling breakfast that gives you tons of support to start your day off right is the perfect combo for hectic times. I've started whipping up egg muffins once a week using anything available and got them totally addicted! I've done bacon, shallot, mushroom, spinach; tomato, basil, turkey; salami, peppers, onion, kale; and this week I used a Trader Joe's 8 veggie mix they had on hand (broccoli/carrot/cabbage/jicama/bell pepper/radish/celery), as well as some potatoes and tomatoes from their garden and an onion that was hanging out in the fridge. Combined with a little bacon and turkey, these egg muffins are perfect for a busy day. Here is the generalized recipe.

Meat and Veggie Egg Muffins

primal / paleo / grain-free / gluten-free

Yield: 24 muffins, about 12 servings

1T cooking fat of choice*

1/2 onion, diced (about 3/4c)

1/2 sweet potato, diced (about 3/4c)

1.5c meat, diced and cooked

1.5c veggies, small dice

18 eggs

S+P

1/2c milk**

1/2c cheese, optional

Tomato slices, green onions, or herbs, optional

*I use coconut oil

**Cow, coco, almond, whatever!

Preheat the oven to 350 degrees and grease two muffins tins.

If you need to cook your meat, do so first. Bacon works really well in combination with any leftovers in your fridge (ham, lunch meat, baked chicken, sausage, beef, whatever!). If you are cooking the meat now, instead of using oil, just use the meat drippings. If your meat is already cooked, start with oil in a large saute pan. 

Add the diced onion and sweet potato. Season liberally with salt and pepper. Cook over medium heat, stirring occasionally, until the potatoes are cooked through and start to brown, about 10 minutes.

Add the diced vegetables. Any combination will do. Leftovers work great as well. Season again with salt and pepper. Cook until any raw veggies are just beginning to soften, about 5 minutes.

Meanwhile, in a mixing bowl, preferably with a spout, whip up the eggs and milk. Season with salt and pepper and set aside. 

Put one tablespoon of meat in each muffin cup, followed by two tablespoons of vegetables. Top with cheese, if desired, then divide the egg mixture evenly between all the muffin tins, not quite to the top. Top with tomato slices, green onions, or fresh herbs if desired.

Bake in the oven for about 25 minutes. Let cool completely, then store in an airtight container in the fridge for a week. These also freeze well.