(Pretty Much) Paleo BBQ Chicken Crustless Quiche Recipe

These have a lengthy name, but it’s accurate! The pretty much part comes from the fact that I put cheese on top of my muffins, but you could easily leave that out. The scallions make the muffins, and the saucy chicken is really good with fluffy egg. I don’t like the name “egg muffin,” it kind of freaks me out, so I’m calling them “crustless quiches” instead. This recipe is based on this one here from Balanced Bites.


Delicious savory muffins, fresh from the oven


1 pound chicken (breast, rib, thigh, whatever is fine)

garlic salt


drizzle of olive oil

1/4 cup + 2 TBSP (ish) of either BBQ sauce or wing sauce OR 3 TBSP hot sauce combined with 3 TBSP melted butter or coconut oil

6 eggs, whisked

4-6 scallions, chopped



cheese (I used sharp cheddar and it was dope)


Preheat oven to 350 and lay chicken piece(s) on a baking sheet to season. Drizzle the olive oil, and shake garlic salt and pepper onto both sides. If you really have some foresight, you could even marinate the chicken for this recipe, or use leftovers from something else. Go nuts, get creative with that chicken.

Greasing or lining a 6-space muffin tin would be a good idea right around now. Liners will make it much easier to get them out.

Bake the chicken for about 20 minutes, until cooked through. I mostly followed the directions on the Balanced Bites recipe but I found those oven temperatures and cook times to be way too high. I adjusted them for this recipe.

Cool the chicken a bit, then put it in a mixing bowl and shred it.


Aww yeah, shredded chicken

After the chicken is shredded, dump 1/4 cup of your sauce of choice right in there and mix it up.


Just keeps getting better and better


Elsewhere, combine the whisked eggs, scallions, the 2 remaining TBSP sauce, and salt and pepper to taste. Distribute it evenly between all the muffin spaces, then add the shredded chicken.


Top with cheese, or bacon, if you so choose, and bake in your 350 degree oven for about 25 minutes. All ovens are different, I would check them around 15 just in case. They are done when the middles are set and the edges are golden brown.

What I would do differently next time:

Next time I make these tasty little guys, I will salt the eggs much more, and add hot sauce to the BBQ sauce. Just a little extra kick would have been awesome.

Enjoy these protein-packed crustless quiches!


Bonus yellow sweet potato in my bag of orange ones


Such glamorous food demands to have many pictures taken of it


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