BBQ Buffalo Muffins


Welcome back, all! I hope you had a nice weekend, whether it was eventful, busy or relaxing. I always manage to have a good weekend, no matter what ends up happening. I’m always happy to have time away from school and a little extra time with Jesse!

My weekend consisted of the usual errands, yoga and work on Sunday morning, along with trying desperately to understand my exercise science readings and homework. Jesse did his best to break it down for me, but it’s extra tricky since I don’t have a chemistry background. I only had to take one chemistry class ever and it was my junior year of high school, 11 years ago. I was fortunate to never have to take chemistry when getting my BA, because I had passed it in high school with better than a C. So, it takes some extra studying on my part and even then, it’s still complicated.

Saturday evening was especially lovely because I had a girl’s dinner out with my friends, Laura and Ashley (aka Craving4more). I introduced the two of them to each other and we had a nice meal and conversation at Dick’s Kitchen. We all ordered lettuce-wrapped burgers and veggies, and it was Laura’s very first experience at Dick’s. Naturally, she liked it (it’d be hard not to like it). We were there a couple hours and then afterward, Ashley walked home and Laura and I went for a cup of hot tea before driving back to my place. It was a good evening for us all, and nice for me to get out with the girls…something I never really do.

Anyway, these meat muffins make for an easy, tasty lunch and are suitable for breakfast or dinner as well. The Tessemae’s All Natural BBQ sauce is delicious, but I realized that I need to be careful with it. It has balsamic vinegar in it and I discovered that it’s still a bit too much for me at this point (balsamic is a SCD-illegal food because of the natural sugar content). I thought it’d maybe be okay since I’m far in my healing, but I guess not. My bloat was tolerable each time, but still annoying. I’ll try it out again down the road or understand the potential consequences if I choose to eat it. For most people, this won’t be an issue, but if you adhere to the SCD, don’t try balsamic until you’re far enough into your healing, but realize that it may still cause a problem. On another note, the muffins are really, really delicious and so is the BBQ sauce!



  • 1 tsp bacon fat
  • 1/2 cup red onion, chopped
  • 1 lb ground buffalo
  • 1 cup chopped fresh spinach
  • 1 egg, preferably pasture-raised
  • 1/4 cup Tessemae’s All Natural BBQ sauce (homemade or other legit brand like this one works too)
  • 1/4 tsp sea salt
  • Pepper to taste
  • Pinch of cayenne


  1. Preheat oven to 375 degrees. Grease a muffin tin with coconut oil and set aside.
  2. Heat a medium-sized skillet over medium heat, and add the bacon grease. Once melted, add the red onion and saute a few minutes, until translucent and softened. Remove from heat and allow to cool.
  3. Meanwhile, mix together the ground buffalo, egg, spinach, BBQ sauce, sea salt, pepper and cayenne. Then, add the sauteed onion.
  4. Spoon into greased muffin tin, filling to the top. Bake for 25-30 minutes or until cooked through. Time and quantity will vary based on the size of your muffin tin.

5 thoughts on “BBQ Buffalo Muffins

  1. Craving4More April 15, 2013 / 10:16 am

    Wow. These look great. I like the picnic table backdrop, by the way.

    • paleoinpdx April 15, 2013 / 10:34 am

      Thanks, it’s actually just our deck 🙂

  2. Shonnie April 15, 2013 / 3:03 pm

    I love making these kinds of things. 🙂 I was talking to Mike about needing to make them. Works so wonderful when you make extra for days when you just don’t feel like cooking … these are amazing. 😀

    • paleoinpdx April 15, 2013 / 7:37 pm

      Thanks, Shonnie…as always 😉

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