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Home > Recipes > Meal > Breakfast > Protein-packed Egg Muffins with Meat Hash

Protein-packed Egg Muffins with Meat Hash

Name: Protein-packed Egg Muffins with Meat Hash
Prep time: 10 min
Cook time: 30 min
Ingredients: 6-8 large eggs (pasture-raised preferred); 1 tbsp extra-virgin olive oil (or avocado oil); 1 cup+ Pre-cooked ground meat and veggie hash ((see my hash guide for ideas))

By: Alison Marras

January 15, 2022

(updated August 31, 2022)

4 from 7 votes

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What’s Inside: Kick off your week with some healthy meal prep like these easy egg hash muffins! They’re Paleo, gluten-free, and Whole30 friendly! Made with just eggs, olive oil, and leftover hash (aka ground meat and veggies), this is a simple protein-packed recipe that keeps you full all morning long.

Easy, Healthy Breakfast Meal Prep

There’s no better way to kick off a new year or new season of life than with some healthy meal prep! And these simple homemade egg muffins made with sautéed ground meat and veggies — aka hash — and pasture-raised eggs. Just bake for 30 minutes, and then enjoy. Easy!

Hash is my essential Sunday meal-prep recipe that I use as a base meal for so many different dishes. I love making it ahead of a busy week of work, school, and family responsibilities so that I have something tasty and healthy ready to heat up and enjoy. So naturally, using them as a filling in egg muffins had to happen for a fun breakfast variation since I love to get a lot of good protein in the morning! Store in the fridge all week long, and start your mornings getting filled up on a protein-packed breakfast. Kids love them, too!

Looking for more meal-prep tips? Check out my free meal-prepping guide, “The 20-minute AIP/Paleo Meal Prep System” (approved for even the picky eaters because it’s so flexible). You’ll also receive the latest recipes and wellness tips for your healing journey sent directly to your inbox!

closeup of two egg hash muffins on a plate with an arugula salad

Key Ingredients

Eggs: Opt for organic, free-range, and cage-free when possible. They’re richer in healthy fats and the good cholesterol! And they taste better, too.
Hash (any cooked ground meat with or without veggies): I almost always have leftover ground meat and veggie hash on hand for meal-prepping. You can use any meat and vegetables you like to best fit your dietary needs for these homemade egg cups. Download my nifty guide to create easy, delicicous meat + veggie hashes with whatever is in your kitchen.

How To Make Them

Start by beating your eggs together in a small bowl, and set aside.

Then, simply toss a tablespoon or more of the ground meat and veggie hash into a prepared, greased muffin tin, and pour the beaten eggs over the top leaving a little bit of room for the egg cups to rise.

Bake these homemade egg cups at 350 degrees for 30 minutes, and you’re done! Store for meal prep in the fridge in an airtight container for 5 days or freeze for 3 months. Reheat them in the microwave for a minute or two wrapped in a damp paper towel.

Tips and Variations

Grease or spray your muffin tin thoroughly with olive or avocado oil so the homemade egg cups don’t stick and break apart.
Make these egg hash muffins seasonal with delicious seasonal veggies and fresh herbs.
Add more veggies! This egg hash muffins recipe is a great way to clean out your fridge. Pretty much any veggies (especially any leftovers you may have stocked up) go great with these egg cups, especially spinach, onions, pepper, tomatoes, mushrooms, garlic, potatoes, and squash.
Spice them up with your favorite seasonings! Sea salt, pepper, thyme, and oregano go great with these egg hash muffins.
Serve these homemade egg cups as-is for a quick grab-and-go breakfast or with a small salad, fresh fruit, or your favorite smoothie on the side.

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