The Body Ecology Diet Yeast infection

Savory Egg Muffins

Here’s a simple breakfast or snack with only 5 ingredients. They are easy to make and freeze well so you can make a big batch ahead of time to eat throughout the busy week.

Many people feel more energized when they start the day with animal protein and these muffins certainly can do the trick. Others like a bowl of porridge with hemp seeds and a side of steamed bok choy. Go with what has you feeling good ? 

Savory Egg Muffins 

Serves 2


4 pastured eggs

Sea salt, to taste

1 handful of red pepper, minced

1 Tbsp. basil or parsley, chopped fine

Handful of leafy greens, chopped fine 

Half of an onion, chopped fine

Sauteed meat of choice, optional


  1. Preheat oven to 325°F.
  2. Grease a muffin pan with coconut oil or ghee.
  3. Mix the eggs with the salt, basil, leafy greens, onion, and meat – if using.
  4. Pour mixture into greased muffin pan.
  5. Bake for 20-25 minutes.

Tips & Tricks

  • These food combine well with non-starchy vegetables (i.e. carrots, asparagus).
  • If your eggs are not runny enough, add in 1-2 teaspoons of water.
  • Want more protein? Sliver in some lightly sauteed meat and toss it in.
  • Delicious with creamy broccoli-fennel soup and green salad for an easy to digest meal.
  • Now is a fine time to practice the 80/20 principle.
  • Delicious served with a dollop of pesto and side of unsalted cultured vegetables.
  • Perfect protein-rich snack for those on stage 1 of The Body Ecology Diet (B.E.D)



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