• Dane Jerous

Buffalo Chicken Egg Muffins – The Real Food Dietitians


These veggie- and protein-packed Buffalo Chicken Egg Muffins are meal-prep friendly and make for a tasty & easy reheat-and-eat meal.

Buffalo-flavored recipes are always a winner.

You guys go wild for our buffalo-flavored recipes! In fact, two of our all-time most popular recipes on this blog are Slow Cooker Buffalo Chicken (number 3 spot) and Buffalo Chicken Stuffed Spaghetti Squash (number 4 spot). So that’s exactly why we’re sharing yet another buffalo-flavored recipe with you (and we have another one in the works!). Today, is all about our Buffalo Chicken Egg Muffins! These egg muffins are packed with protein and veggies and that zingy wing flavor you crave. I love prepping this recipe on a Sunday and enjoying as a quick reheat-and-eat meal in the days to come. However, for best taste, I like to enjoy egg muffins within 4 days of making.

Made with just a few whole, real food ingredients.

As always, we try to keep our recipes to as few ingredient as possible. We want to make cooking and eating healthy easy for you by sharing recipes that A) Don’t come with a long list of ingredients and B) Don’t require hours and hours to make. These Buffalo Chicken Egg Muffins are made with just 9 ingredients, which includes the homemade buffalo sauce.

The flavor you crave – now for breakfast! Banish boring breakfasts with these protein- and veggie-packed Buffalo Chicken Egg Muffins. Perfect for mornings on the go when you make them ahead of time. Click To Tweet

You can make your own buffalo sauce or use a pre-made one.

Our Homemade Buffalo Sauce is another wildly popular recipe on the blog. It’s included in the recipe below, however, if you have a pre-made buffalo sauce on hand or have one you like, by all means use that and save yourself a few minutes. We love Tessemae’s Buffalo Sauce as well as The New Primal Buffalo Sauce. Both are made with squeaky clean ingredients and super tasty.

Buffalo Chicken Egg Muffins are Whole30-friendly and dairy-free, but if you like things a little cheesy, feel free to add a little cheese.

Cheese makes an ever-so-delicious addition to these Buffalo Chicken Egg Muffins. Whether you love, blue cheese, fresh mozzarella or shredded cheddar, you have options. I like to add about 1/2-3/4 cup of cheese to this recipe. Again, totally optional, but totally scrumptious.

Serve these Buffalo Chicken Egg Muffins with a side of your favorite fruit for a deliciously balanced meal.

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Let’s Get Cookin’

Buffalo Chicken Egg Muffins


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.


  1. Author: The Real Food Dietitians

  2. Prep Time: 12 mins

  3. Cook Time: 18 mins

  4. Total Time: 30 mins

  5. Yield: 6

  6. Category: Breakfast | Whole30 | Paleo




Ingredients

  1. 3 Tbsp. ghee, divided (such as Organic Valley)

  2. 3 Tbsp. Frank’s Red Hot Sauce

  3. 1 Tbsp. coconut aminos

  4. ⅛ tsp. cayenne pepper (such as Simply Organic)

  5. ½ red bell pepper, diced small

  6. 3 green onions, white and green parts, chopped

  7. 2 cups spinach, chopped

  8. 1 cup (~ 5 oz.) cooked chicken, cubed

  9. 8 whole eggs

  10. ½ tsp. salt

  11. ¼ tsp. black pepper


Instructions

  1. Preheat oven to 350°F.

  2. Grease the wells of a 12 cup muffin pan or line with silicone baking cups for the easiest removal.

  3. To make buffalo sauce: In a small saucepan, melt 2½ Tbsp. ghee. Whisk in hot sauce, coconut aminos and cayenne pepper until combined. Remove from heat and set aside.

  4. In a skillet over medium-high heat, melt remaining ½ Tbsp. ghee. Sauté bell pepper and onions until slightly softened, about 5 minutes.

  5. Turn off heat, add spinach, cooked chicken and buffalo sauce to peppers and onions. Stir to combine.

  6. Divide vegetable and chicken mixture evenly among wells of the muffin pan.

  7. In a bowl, beat eggs with salt and pepper. Pour over vegetable mixture.

  8. Bake at 350°F for 18-20 minutes until eggs are set and a toothpick inserted in the center comes out clean.

  9. Remove from pan and serve.


Nutrition

  1. Serving Size: 2 muffins

  2. Calories: 207

  3. Sugar: 1g

  4. Sodium: 441mg

  5. Fat: 14g

  6. Carbohydrates: 3g

  7. Fiber: 1g

  8. Protein: 16g

What’s your favorite breakfast? We’d love to hear what’s on your plate in the comments below!

Pin now to make later!

Photo Credit: The photos in this blog post were taken by Jess of Plays Well with Butter

This post contains affiliate links, which means we receive a percentage of the sale if you use the link to make your purchase. This does not change the price of the product. This income directly offsets the cost of web hosting and maintenance so we greatly appreciate your support.

All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish this recipe, please rewrite the recipe in your own unique words and link back to the source recipe here on The Real Food Dietitians. Thank you!

About Stacie Hassing


Stacie is a Licensed and Registered Dietitian from rural southern Minnesota where she and her husband reside on 5 acres with their two pups, Walter & Lucy. She’s a creator of simple and wholesome recipes, a lover of nature, a crossfitter, a seasonal runner, and she’s on a mission to inspire as many as she can live a healthier and happier life from the inside out.

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