Buffalo Chicken Egg Muffins | Whole30 & Paleo

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I’m not sure if there is a food in this world I like more than buffalo wings. Well, maybe chocolate. But wings are close behind. So when I saw a similar recipe online for buffalo chicken egg muffins, and it was HEALTHY, I thought I’d died and gone to Heaven. Buffalo chicken for breakfast?!! I’m in! I tweaked the recipe a bit and added some variations to appeal to picky kids. These make a quick and easy low carb breakfast that you can prep in advance, and they are Whole30, paleo, and keto too!

buffalo sauce on stack of egg muffins vertical - Amanda Seghetti

Crockpot Buffalo Chicken

I recently shared my Buffalo Chicken Lettuce Wraps, and how I use my Crockpot to cook up lots of buffalo chicken. It’s so easy, it almost makes me feel like a lazy mom.


But then I remember I’m awesome for prepping some healthy breakfasts for my family and I pat myself on the back.

Shredded buffalo chicken in crockpot

For today’s batch of egg muffins, I put about 2-3 chicken breasts in the Crockpot and covered with buffalo sauce. The hubby had sliced the chicken breasts into strips for me, so they cooked a little faster than normal.

Definitely faster than when I toss frozen chicken breasts in the Crockpot, which is also perfectly ok.

I added a little water just because I didn’t want to use too much buffalo sauce on these. The 10 year old can be picky with spices sometimes. I left it on low for about 3 hours and when I checked it, it was done!

If you don’t have a Crockpot, you are missing OUT. I have a fairly basic programmable Crockpot and it’s perfect for us.

(If you are following Whole30 or Paleo, make sure you use a compliant buffalo sauce like Tessemae’s. Or you can make your own by mixing Frank’s Red Hot Sauce with ghee.)

Easy Breakfast Prep in Advance

The best thing about these egg muffins is they are super easy to make ahead and eat later! I don’t know any parents who want to get up super early and cook a nutritious breakfast every morning. And even if they do, I DON’T. But I do want my kids to go to school with a stomach full of healthy food, so I meal prep in advance!

They are also customizable so you can put different ingredients in the egg muffins for different family members. Buffalo chicken egg muffins are my favorites, but the little ones don’t like them as much. I make a few for each of us – buffalo chicken egg muffins for me, bacon or sausage egg muffins for the guys, and cheesy egg muffins for the littles. I’ve even made ground turkey egg muffins for a super protein boost!

And I LOVE that buffalo chicken egg muffins are an easy Whole30 and paleo meal to keep me on track with minimal effort! (Check out my Whole30 meal plans for more ideas!)

These will keep in the fridge for a few days (3-4 days is my personal limit). They can also be frozen and reheated in the microwave if you make a bigger batch. I usually just do 12 at a time because I only have one muffin tin. It’s easy to just make a bunch on a Sunday though and eat for a week or two!

Egg Muffin Meal Prep

After cooking the buffalo chicken and chopping or shredding it, I get my other ingredients together. For this batch, I added fresh spinach, sliced jalapeños (Jeff’s Garden Tamed Jalapeños are my fave), and some shredded cheese for the toddlers.

I recommend using spinach that you haven’t forgotten in the fridge for a week, but hey, wilted and sad spinach works too.

low carb egg muffins meal prep

You can use 10-12 eggs for this, with more eggs for fuller muffins and less eggs if you want to leave room for more of the chicken/spinach/whatever ingredients.

Preheat the oven to 425 and spray your muffin tin thoroughly with cooking spray. I may have overdone it a bit this time, and I still had some eggs stuck to my tin. It happens. Silicone baking cups may help with that, but I have yet to try it

I used 12 eggs, whisking them up in a bowl with a little salt and pepper to taste. Then I used a 1/3 measuring cup to sort of spoon the eggs into the muffin tin. Easier said than done, but eventually the eggs are evenly distributed in each muffin cup.

buffalo chicken egg muffins meal prep

Next, the ingredients are added. I used my fingers to break the chicken pieces up a little more and dropped them into the eggs, making sure egg covered any chicken on top. I did the same with the spinach – breaking up the leaves into pieces and pushing them down into the egg cup. Some buffalo chicken went into these as well. The third row got the sliced jalapeños (ok I’m guilty, those are all mine too) and the fourth row got a pinch of shredded cheese.

By now the oven should be preheated, so just pop the muffin pan in and bake for about 15 minutes. Check for browning and don’t overcook! But don’t undercook either, because soggy raw egg muffins would be gross.

egg muffins in pan birdseye

When they are done, drizzle a little wing sauce on top and ENJOY!

buffalo sauce on stack of egg muffins birdseye

Buffalo Chicken Egg Muffins

These buffalo chicken egg muffins are a protein-packed breakfast, perfect for grab and go! Experiment with different veggies, meats, and spices to create delicious variety to keep your mornings interestingly nutritious!

80 day obsession meal plan A buffalo sauce on stack of buffalo chicken egg muffins
80 day obsession meal plan A buffalo sauce on stack of buffalo chicken egg muffins

Buffalo Chicken Egg Muffins

Yield: 12 muffins
Prep Time: 10 minutes
Cook Time: 15 minutes
Inactive Time: 5 minutes
Total Time: 30 minutes


  • 12 eggs
  • 1 cup cooked chicken breast, shredded
  • 3 Tbsp buffalo sauce
  • salt and pepper to taste


  1. Preheat oven to 400.
  2. Coat a 12 count muffin pan with nonstick cooking spray, or line with silicone baking cups.
  3. Whisk eggs in medium bowl. Add salt and pepper to taste, whisk some more to blend.
  4. In separate bowl, combine cooked chicken breast and buffalo sauce. Stir to combine and coat chicken evenly. (Option: make slow cooker buffalo chicken in advance)
  5. Scoop or pour egg mixture into muffin cups until 2/3 full. Distribute eggs evenly.
  6. Add buffalo chicken to eggs, making sure not to overfill cups. Eggs should cover chicken completely.
  7. Bake at 400 degrees for 15 minutes, until eggs are set.
  8. Cool 3-5 minutes, then remove from pan. Top with extra buffalo sauce and enjoy!

What are your favorite egg muffin ingredients? Are you a buffalo chicken egg muffin lover or something else? I’d love to hear in the comments below!

Buffalo Chicken Egg Muffin Pin - Amanda Seghetti

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