Buffalo Chicken Egg Muffins Recipe

Go against the grain for a healthy and high-protein breakfast to start your morning off right.

From " 21-Day Sugar Detox"
July 2018

  • Make these ahead of time to freeze for a quick breakfast option on a busy morning.
    Photo by Diane Sanfilippo
  • “21-Day Sugar Detox” provides the guidance needed to kick an old habit and reduce or eliminate sugar cravings.
    Courtesy of Victory Belt Publishing

Total Hands-On Time: 1 hr

Preparation Time: 10 min

Cook Time: 50 min

Yield: 12 Muffins

21-Day Sugar Detox (Victory Belt Publishing, 2013), by Diane Sanfilippo, BS, NC, is a go-to guide to kick your sugar cravings. Sanfilippo, is a nutrition consultant and New York Times best-selling author whose writings have focused on whole food, paleo, and anti-inflammatory diets. This excerpt is of a quick and easy breakfast muffin that opts for high-protein over high-carb.


  • 1-1/2 pounds boneless, skinless chicken thighs or breasts
  • 1 teaspoon granulated garlic
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon black pepper
  • 1/2 cup Tessemae’s Wing Sauce, divided, or 1/4 cup other clean ingredient hot sauce* and 1/4 cup melted unsalted butter or coconut oil
  • 12 large eggs
  • 1/4 cup sliced green onions (scallions)
  • sea salt and black pepper to taste


  1. Preheat the oven to 425°F. Prepare 12 cups of a muffin tin with parchment paper muffin cup liners.
  2. Arrange the chicken on a baking sheet and season with the granulated garlic, salt, and pepper. Bake for 25 minutes or until cooked through.
  3. Working in a large bowl, shred the chicken by pulling the meat apart with 2 forks. Pour 1/4 cup of the wing sauce over the chicken and toss to combine.
  4. In a mixing bowl, whisk the eggs, the remaining 1/4 cup wing sauce, green onions, salt, and pepper.
  5. Pour the egg mixture into the muffin cups, filling them approximately halfway. Gently spoon about 1/4 cup of the shredded chicken into each muffin cup. Serve any extra chicken alongside the cooked muffins.
  6. Bake for 40 minutes or until the muffins rise and become golden brown around the edges.

Ingredient Tip:

*If you can’t find Tessemae’s Wing Sauce, my favorite organic gluten-free hot sauce is from Arizona Gunslinger — chipotle habañero flavor — available online and in many specialty grocery stores and co-ops. Check out page 224 for more 21DSD-friendly brands of sauces and condiments.

More from 21-Day Sugar Detox:

Reprinted with permission from 21-Day Sugar Detox by Diane Sanfilippo, BS, NC, and published by Victory Belt Publishing, 2013.

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