This week I'm bringing you not one, but three variations of a Primal friendly breakfast recipe. 3-in-1 breakfast egg muffins. From bacon (yes bacon), to sundried tomatoes, to garlic mushrooms - there really is something for everyone with this 3-in-1 recipe. You can find tonnes of breakfast egg muffin recipes online but I'd like to think that the ingredients I've chosen are not only Primal friendly, but provide us with essential vitamins, minerals and antioxidants.

Whether you're a breakfast fan or just need a little extra boost throughout the day, these breakfast egg muffins are a mouth-watering saviour and are packed with all the breakfast flavours you could possibly ask for. My particular favourite one has got to be the sundried tomatoes with maca and watercress. The watercress pairs beautifully with the sundried tomatoes, adding a peppery taste to the egg muffins. The maca powder on the other hand compliments the flavours further with a slight nuttiness. Some can identify the taste of maca whilst others - like my family - can't. Really, I've added the ingredient for the extra nutritional boost rather than the taste.

Many people don't know this but maca is in fact a vegetable and has been used in tribal medicines for thousands of years. Maca is native to the Andes Mountains in Peru and is related to the likes of broccoli, cauliflower and kale. It's normally consumed as a ground powder and is particularly delicious in smoothies and Primal friendly hot chocolates! Personally, I think the taste of maca varies depending on the ingredients it's paired with in a recipe. For example, pair maca with a healthy dose of cacao powder and you can create a truly delicious caramel flavour. However, pair it with something a little more savoury , sundried tomatoes for example, and you'll experience its nutty flavour.

For many, eggs are a preferred breakfast option and in our case, it makes for the perfect Primal meal or snack. Having eggs as the base of this recipe not only provides our bodies with some essential nutritional benefits, but it also allows us to be a little crazy with our toppings. As you can see, I've created 3 different variations - all inspired by some of my favourite breakfast ingredients and fortunately, they're all packed with some pretty amazing health benefits.


Mushrooms promote stronger bones, a healthy immune system, contain water-soluble vitamins including B and C vitamins and also contain calcium, vitamin D, selenium and potassium. If you're a big fan of mushrooms then take a look at this recipe - you'll be sure to love it!


Whilst garlic is a popular cooking ingredient, for thousands of years it's been used for its health and medicinal properties. A single clove of garlic contains manganese, vitamin B6, vitamin C, selenium and a hearty amount of calcium, potassium, phosphorous, iron and vitamin B1.


With its many benefits, it's not hard to see why spinach was a firm favourite for good ol' Popeye! The leafy green vegetable is packed full of vitamins such as folate, niacin, vitamin A, vitamin B6, vitamin C, vitamin K, magnesium, iron and calcium. Manganese and zinc can also be found in spinach.


Watercress is a mineral rich vegetable that packs a punch of nutritional benefits. Did you know that watercress contains more vitamin C than an orange, more calcium than milk, more folate than bananas and more iron than spinach? On top of that, watercress also provides a good amount of vitamin A, vitamin B6, vitamin B12, phosphorous and magnesium.


It's not know as the newfound 'superfood' for no reason. Maca provides a host of important minerals, vitamins and antioxidants. It's also known to help improve sexual health and libido, balance hormones, increase mood and memory and boost our energy levels.


When sourced correctly and eaten in moderation, cheese not only provides our body with some pretty healthy benefits, but it's also considered Primal friendly. Raw, full fat dairy, especially fermented, organic and non-homogenized dairy is your best bet. This kind of cheese is full of natural calcium and protein. It'll also provide you with vitamins such as B12, riboflavin, vitamin A, zinc and phosphorous.

So, if you like your eggs in the morning in the shape of a muffin, packed with vitamins, minerals and delicious flavours, then this 3-in-1 recipe might just be the thing for you, and everyone else for that matter. Just take your pick:

Sundried Tomato, Maca and Watercress

Bacon, Chilli and Gruyere Cheese

Garlic Mushrooms and Spinach

For the recipe you'll start with a simple base of eggs, black pepper and salt to taste and then you'll add this to each muffin hole. I used a 12 hole muffin tray and divided this into 3 sections - 4 muffins of each flavour. Perfect for adding a bit of variety to you Primal diet.

Despite the limited ingredients, these muffins are light, flavoursome and perfect for filling those hungry bellies with. Not to mention they're quick to whip up and grab whilst on the go!

Primal 3-in-1 Breakfast Egg Muffins

Serves: 12 people

Cooking Time: 20 minutes

Preparation Time: 10 minutes


Egg Mix

  • 10 eggs
  • Black pepper and salt to taste

Sundried Tomato, Maca and Watercress Muffins

  • 65g chopped sundried tomatoes
  • 1 tsp maca powder
  • 10g watercress

Bacon, Cheese, Mixed Seeds and Chilli Muffins

  • 20g gruyere cheese
  • 3 bacon medallions
  • 1 tbsp mixed seeds
  • 1/4 tsp fresh chilli - finely diced

Garlic Mushrooms and Spinach Muffins

  • 35g mushrooms
  • 20g spinach
  • 1 tsp chopped garlic
  • Sprinkle of black pepper


  • Begin by pre-heating your oven to gas mark 4 and grill your bacon medallions under the grill until crispy.
  • Whilst your bacon cooks, crack the eggs and whisk them until you have a foamy mixture. Pour the mixture into your well greased 12 hole muffin tray and be sure to fill each one halfway.
  • For every four muffin holes, add an even amount of each filling. For example, fill 4 holes with an even amount of your sundried tomato, maca and watercress filling. Then repeat this process for the bacon, chilli and gruyere cheese filling and again for the garlic mushroom and spinach filling.
  • Once done, pop your breakfast egg muffins in the middle of the oven to bake for 20 minutes.
  • Once your muffins are cooked and no longer jiggle in the middle, remove them from the oven to cool.
  • To keep these fresh, pop them in an airtight container in the fridge and consumer within 3-5 days. Enjoy!

As always, we'd love to see how you get on with our Primal recipes. If you give this 3-in-1 breakfast muffin recipe a go then be sure to use the hashtags #primalcure #primal so we can follow your Primal journey online through our Instagram, Facebook and Twitter accounts!