Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
14 Nov

Omelet Muffins

In a perfect world, we’d all sit down every morning to a leisurely, healthy breakfast. In the real world, however, we’ve all done our share of eating breakfast in our cars, on the bus or at our work desk. Sometimes, where you eat the breakfast you grabbed on your way out the door can’t be helped. What can be helped, however, is what you eat.

A grab-and-go breakfast is exactly what Amy Schoenherr had in mind when she submitted her recipe for Omelet Muffins to the Primal Cookbook Challenge. This easy and clever variation of a regular old omelet can be made in batches of a half-dozen or more and eaten throughout the week. Amy’s muffins, made almost entirely from eggs, are little powerhouses of protein, fat, nutrients and flavor. Mixing in a little water and mayonnaise keeps the eggs fluffy and moist while they bake. Other than that, what you mix in for added flavor is up to you. Anything you love adding to an omelet – diced vegetables, meat, and some cheese if you’re so inclined – you can add to this recipe to create your own personal omelet muffin.

Keep in mind that while omelet muffins are pretty darn perfect for breakfast on the go, they’d also be great for a weekend brunch. Double the recipe and make a dozen. Then, make time to sit down with family or friends and enjoy the type of long, leisurely breakfast that’s so hard to come during the week.


  • 6 eggs
  • 1/4 – 1/2 cup cooked meat, cut or crumbled into small pieces
  • 1/2 cup diced vegetables
  • 1/4 tsp salt
  • 1/8 tsp ground pepper
  • 1/8 cup mayonnaise
  • 1/8 cup water
  • Optional Ingredient Idea: Make a Mexican Omelet Muffin by adding 1/4 cup shredded cheese, onions, and lightly drained salsa to the eggs.


Preheat oven to 350 degrees. Generously grease 6 muffin tins with butter or coconut oil or for easier removal line with paper baking cups. The baking cups also help the muffins hold their shape.

In a bowl, beat the eggs. Add meat, vegetables, salt, ground pepper, and any other ingredients and stir to combine.

Spoon or scoop into the muffin cups.

Bake for 18-20 minutes until a knife inserted into the center of an muffin/omelet comes out almost clean. The omelets will continue to cook for a minute or two after removed from the oven. Remove the omelets from the muffin cups and serve, or cool completely and store for another day.

You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. I’ve made these a few times, but I have been calling them mini-quiches. They freeze well and heat up quickly in the microwave, and are easy to eat in the car if you have to. I use eggs, sausage, cheese, and veggies – no mayo. An attempt at making bacon mayo is in my near future, and this would be a great thing to use it in!

    Annika wrote on November 14th, 2009
  2. Holy moly, what an idea. Thanks.

    JAMES HOWELL wrote on November 14th, 2009
  3. I made these too. There is a similar recipe on foodnetwork I made even before I was primal by Giada D. called mini frittatas. So yummy, and you can use whatever fillings and they’re delicious!

    PrimalDom wrote on November 14th, 2009
  4. Nice idea – I’m getting fed up of canned tuna at my desk at work. I’ll leave out the mayo though – blech!

    Indiscreet wrote on November 14th, 2009
  5. Seems like a good idea but I worry about oxidized fat with scrambled eggs that sit out. I tend to scramble lightly and eat promptly, and I avoid buffet-line scrambled eggs for this reason. What are your thoughts, Mark and others??

    Matt wrote on November 14th, 2009
  6. This is a wonderfull idea !

    So simple but so efficient. This just got on top of my fast morning breakfast !

    Thanks !

    David L. wrote on November 14th, 2009
  7. Yummy! What a great idea.

    Jessica wrote on November 14th, 2009
  8. This is great. I am on the road a fair amount and this is perfect for those morns.

    Annika, since you’ve made these without mayo, would this recipe work as is without it?

    Del Mar Mel wrote on November 14th, 2009
    • The recipe only calls for 1/8 cup mayo. I assume it would work without it, but maybe adding some other kind of fat would be in order to keep them from being too dry. In my recipe, cheese provided fat.

      Annika wrote on November 14th, 2009
    • I made these yesterday using milk instead of mayo – they turned out just fine :)

      Maria wrote on July 29th, 2013
  9. I am shoveling eggs-over-easy and bacon into my face as I’m reading this, and disappointed I didn’t check into MDA a littler earlier.

    Oh, well. I’ll save this recipe for Sunday morning. (Or maybe tonight!)

    Johnny at The Lean Saloon wrote on November 14th, 2009
  10. Very cool Mark – my kind of recipe: simple, familiar ingredients combined/presented in an unfamiliar way. Will be trying this one asap.

    Methuselah - Pay Now Live Later wrote on November 14th, 2009
  11. This very creative and quite cute!

    Clarissa wrote on November 14th, 2009
  12. This is great! Now I know what to do with the muffin tins and muffin cup liners I have in my cupboard. (I used to be a baker in a previous life.) Now if only someone would come up with a primal recipe that will use my angel food cake pan…

    Shebeeste wrote on November 14th, 2009
    • Meatloaf in a ring! :)

      DebFM wrote on November 14th, 2009
      • Of course! Thanks! Though I’m having visions of some of those scary garishly colored 1950s cookbooks. I think I’ll need to frost it with cream cheese, fill the hole with aspic and decorate it with meat sauce. Kind of like this but without the mashed potatoes.

        Shebeeste wrote on November 14th, 2009
    • Hey, you can stick a whole chicken on your angel food cake pan and cook it that way. All the skin gets crispy on the whole thing!

      stacey wrote on May 10th, 2012
    • I have a idea for angel food cake. Its called 3,2,1,cake.
      take a box of angel food cake, take a box of any other kind of cake you like. I used carrot cake. Mix the 2 into a zip gallon bag and shake to mix. In a bowl used for the micowave, put 3 tablespoons of cake mike, 2 tablespoons of water and mix these together. Put into the micowave and cook for 1 minute. 3,2,1,cake.

      Kathy Renner wrote on January 5th, 2013
  13. Those are so good, my awesome wife made them a few weeks ago, I couldn’t stop eating them.

    Paleo Addict wrote on November 14th, 2009
  14. This is a great idea – kind of like mini crust-less quiche. I know what I’m having for breakfast tomorrow.

    Chris wrote on November 14th, 2009
  15. Great idea!! I like spinach and gorgonzola or raw swiss.

    gilliebean wrote on November 14th, 2009
  16. What a coincidence, I’ve got 6 organic eggs, a lump of “raw” cheese, and onions in the fridge, and bacon in the freezer…!

    How many days would these keep? 1, 2?

    NorthernMonkeyGirl wrote on November 14th, 2009
  17. I havent had these for about a year ½, but love them!

    I’ve been thinking about making some almost every day for the past few weeks. I just don’t really have any extra eggs to spare during my #survivalmonths challenge.

    Grok wrote on November 14th, 2009
    • Ended up making some last night. I found an old can of egg whites in the cupboard.

      Used Raw milk kefir in place of the Mayo. Ugly, but the taste was excellent!

      5 Eggs whites, 1 egg, 1/8c kefir, mexican seasoning.

      Grok wrote on November 15th, 2009
  18. Thanks Annika! I’ve just never liked mayo. I was thinking maybe avocado but cheese is easy enough.

    Del Mar Mel wrote on November 14th, 2009
  19. Oooh, this recipe is old skool! I used to make these as a kid with ham, fetta and capsicum (bell peppers)!

    These days I make little primal pizza frittata, with egg, ham or bacon, capsicum, italian sausage (unprocessed), olives, sun-dried tomatoes and mushrooms. Sometimes a bit of cheese too. They’re my go-to appetiser or contribution for parties! Here’s a post detailing a batch made back in August –

    Girl Gone Primal wrote on November 14th, 2009
  20. I love the idea of this recipe..I’m going to try it in the morning…but, the mayo recipe mentions something about sugar but it isn’t in the ingredient list…sugar!?!

    carol wrote on November 14th, 2009
  21. Great idea, so good to have a fast breakfast option.

    Marcus from Oz wrote on November 14th, 2009
  22. Stay classy, Mark! Excellent idea…

    jd wrote on November 14th, 2009
  23. Sounds tasty. Might have to whip some up for the week ahead.

    lelak wrote on November 14th, 2009
  24. My 8 year old daughter was thrilled when she saw the photo of this. We just made them together for Sunday morning brunch (along with a salad). Did not include any meat or mayo but added feta cheese instead. Yummy!!

    Erica wrote on November 15th, 2009
  25. I added this on the facebook posting, but I’ll say it here too. For a tasty variation, use a slice of ham instead of a muffin cup.

    Braeden wrote on November 16th, 2009
    • Very cool. Or bacon cups :)

      Grok wrote on November 17th, 2009
  26. amy, you’re absolute genius. i made these this am – the mexican variety – and have consumed them all.

    “ADEAD”, as mark once blogged, is good for me :)

    thanks, kindly.

    james wrote on November 17th, 2009
  27. I’ve been making these for a few months after stumbling across them on the Crossfit NorCal website. Even after constantly varying the ingredients, I grew a little tired of having them 5 days a week. Can you post some alternatives for pre-made, on-the-go breakfast options?

    Patrick wrote on November 17th, 2009
  28. Made these. They rock. This is a great idea and exactly what I’ve been looking for as a quick breakfast! I did not use mayo and instead added cheese and milled flax. These are awesome.

    John wrote on November 17th, 2009
  29. Awesome! Going to cook up a batch tonight and try them throughout the week. You’re totally right–if you’re going to eat breakfast on the run, might as well make it nutritious 😉

    Extreme Fitness Results wrote on November 17th, 2009
  30. Made a double batch of these with some sausage, peppers and onions. Left out the mayo. Excellent idea!!

    Aaron W wrote on November 17th, 2009
  31. I made these with cooked bacon, onions, tomatoes (seeds removed) and cheddar cheese and they are delicious! What a great idea – I made a dozen so my whole family can enjoy and already need to make another batch!

    Kelly wrote on November 18th, 2009
  32. Great twist for healthy breakfast on the go. Like the Ham cup idea, how about a corn, or even better whole wheat tortilla or wrap cut to size as a cup..?

    Al wrote on November 18th, 2009
    • You must be new here.

      Grok wrote on November 18th, 2009
      • Yes I am …………..What’s your point Gack…?

        Al wrote on December 11th, 2009
        • “how about a corn, or even better whole wheat tortilla”

          See above:
          > About
          >> Primal Blueprint 101
          >>> The Definitive Guide to Grains

          Grok wrote on December 11th, 2009
  33. I love these! I used the metal-ish cupcake wrappers, greased. They’re so easy to eat on the go b/c they aren’t crumbly. Next time I’d add more veggies though! Delish!

    michelle wrote on November 18th, 2009
  34. I’ve made these twice already. LOVE THEM! What a great idea!

    JoAnna wrote on November 22nd, 2009
  35. Made these this morning finally. Used Smart Balance Mayo –the one with all the omega3, not sure how everyone feels about that stuff but anyway i didn’t find it added to the flavor so if you fear mayo, i wouldnt worry about it in the recipe especially with enough bacon which i found to be the main flavor in mine.

    mike wrote on November 23rd, 2009
  36. I used the mayo AND cheese AND bacon AND cream and the things still stuck to the paper muffin cups I used. I thought I had more than enough fat in them but apparently not. I’m going to make them again but grease the cups heavily first. Any other ideas? They also looked picture perfect when I took them out of the oven but deflated to a sad flat state within 15 minutes. Still tasted great though and froze well.

    Tara wrote on December 7th, 2009

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