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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.

Overhead shot of two Buffalo Chicken Egg Muffins on a white plate with a side of raspberries and grapes.

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.

Overhead shot of ingredients for the Buffalo Chicken Egg Muffins including brown eggs, green onion, diced red pepper, diced chicken and spinach.

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

Overhead shot of Buffalo Chicken Egg Muffins in a muffin tin before they have been baked.

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.

Overhead shot of six Buffalo Chicken Egg Muffins in a clear, rectangular glass storage container.

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.

Overhead shot of two Buffalo Chicken Egg Muffins on a white plate with a side of raspberries and grapes.

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.

  • Author: The Real Food Dietitians
  • Prep Time: 12 mins
  • Cook Time: 18 mins
  • Total Time: 30 mins
  • Yield: 6
  • Category: Breakfast | Whole30 | Paleo


  • 3 Tbsp. ghee, divided (such as Organic Valley)
  • 3 Tbsp. Frank’s Red Hot Sauce
  • 1 Tbsp. coconut aminos
  • ⅛ tsp. cayenne pepper (such as Simply Organic)
  • 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 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.


  • Serving Size: 2 muffins
  • Calories: 207
  • Sugar: 1g
  • Sodium: 441mg
  • Fat: 14g
  • Carbohydrates: 3g
  • Fiber: 1g
  • 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

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