Paleo Western Omelet Muffins

I’m really trying to clean up my eating habits.  I’ve done really well over the past few years with making major changes (Hello, greek yogurt!), and now it’s time to push things a bit further.  I have several friends that enjoy the Paleo diet (and are possibly harrassing me about, hem.. Mike.. Kevin..), and the research is pretty interesting.  I’m just beginning to tinker around with Paleo and see if I could incorporate some of it (maybe an 80/20 philosophy?) into my world. We’ll see.  Maybe I’ll do this for 2 weeks and be onto something else. Regardless, the science behind it is pretty interesting, so it’s at least worth understanding, in my humble opinion. (I still love Queso more than any of you!)

The Paleo Diet is often referred to as the Caveman Diet.  In general, this involves eating “like the caveman did”.  Paleo eaters enjoy a high protein diet centered around things that were around “back then” but primarily meat & veggies.  In my eyes this is MORE than just Atkins because Paleo strongly focuses on getting carbs.. just insists we get our carbs through veggies rather than pastas, grains, and legumes (beans). Paleo also does believe we don’t need as many carbs as we’re currently consuming  I’m not going to go into a whole spiel of Paleo in this post (another post, another day!), but if you want to read up on Paleo, I would browse Marks Daily Apple as that seems to be a fairly good resource.

As I’ve incorporated higher intensity workouts including Timed Exercise, Running, Swimming, Biking etc. I have personally realized that I benefit from a high protein breakfast.  As a result, I’ve been enjoying a hard boiled egg with a whole wheat English muffin with peanut butter.  Since my recent interest in Paleo, I’ve kicked the whole wheat English muffin to the curb and substituted my Western Omelet Muffins.

So..let’s get started, shall we?

First thing is to cook up a package (tube) of breakfast sausage.

We also sauteed up some diced onions and peppers with a tab of butter.

In a bowl, we cracked 8 eggs and whisked them together with a 1/2 cup of half and half and a 1/2 cup of shredded cheese.  I shredded the cheese myself with our food processor rather than buying store bought because of the extra ingredients involved with store bought shredded cheese (which often include extra flour and gluten to prevent clumping)

I think poured equal amounts of the egg mixture into a muffin tin.  Next I dropped some sausage and veggie mixture into each cup. (I wanted each cup to have equal amounts of cheese, sausage and veggies.  If I’d just combined the egg mixture and the ingredients together and then portioned them out, the sausage, egg, and cheese would have sunk to the bottom of the bowl.  It would have been a little more work to scoop everything out, and I may have ended up with very sausagy muffins and muffins with hardly any sausage.) Once everything was all portioned out, I put them into the oven for 20 minutes at 350′.

Took them out and they smelled heavenly!

Paleo Western Omelet Muffins 


  • 8 eggs
  • 1 pkg breakfast sausage
  • 1/2 cup shredded cheddar cheese
  • 1 cup diced white onions and peppers (red, yellow, green)
  • 1/2 cup half and half
  • 1 tbsp butter
Preheat oven to 350′. Cook breakfast sausage in a pan. Saute veggies in another pan with the butter until browned.  Whisk eggs, blend in half and half, and pour evenly into 12 count muffin tray.  Drop equal amounts of sausage, cheddar cheese and veggies into each muffin cup. Bake for 20-25 minutes until browned and egg is set.
Let cool.  Portion two muffins at a time in a ziplock bags and store in fridge.  Easy “grab and go” breakfast.

I’m also still counting calories to ensure I stay within reason.

8 eggs (1 egg = 70 calories) 560
1 pkg breakfast Sausage 1500
1/2 cup half and half 156
1/2 Cup shredded cheddar cheese 228
1 cup diced onions and peppers  49
1 tab butter  90
Total:  2583
Total per Muffin:  215

So far this week these have kept me fairly full.  I typically eat these around 8 or 9am and it keeps me full until 11:30 or noon.

And so the Paleo journey begins…

What’s your favorite breakfast item?

I would love to hear your thoughts! Leave a comment!

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