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.

Prep: 12 minsCook: 18 minsTotal: 30 mins
Servings: 12 muffins (4 servings) 1x


  • 2 Tbsp. butter or ghee, divided*
  • 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


  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 1 ½ 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. butter or 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.


*May substitute ¼ cup of a pre-made Buffalo sauce such as The New Primal or Tessemae’s for 1 ½ Tbsp. ghee + hot sauce + aminos + cayenne.

Nutrition Information

  • Serving Size: 3 muffins
  • Calories: 268
  • Fat: 20g
  • Sodium: 676mg
  • Carbohydrate: 4g
  • (Fiber: 1g
  • Sugar: 1g)
  • Protein: 22g


© The Real Food Dietitians
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