High-Protein Egg Muffins
Per serving (2 muffins)
Full nutrition
| Calories | 200 |
|---|---|
| Protein | 16g |
| Carbs | 4g |
| Fat | 13g |
| Fiber | 1g |
These bake in a regular muffin tin, so there's no special pan required, just a well-greased one or silicone liners so the eggs release cleanly. I whisk in a splash of milk before baking, which keeps them from turning rubbery once they're reheated later in the week. A mix of bell pepper, onion, and spinach is my go-to, but any vegetables you have on hand work the same way as long as they're diced small.
Why you'll love this
- 12 muffins, ready to grab all week
- A real breakfast with vegetables built in, not just eggs alone
- Reheats from the fridge in under a minute
Recipe
High-Protein Egg Muffins
Ingredients
Instructions
- Preheat the oven to 350°F. Grease a standard 12-cup muffin tin well, or line with silicone liners.
- In a large bowl, whisk the eggs and milk together until fully combined.
- Stir in the bell pepper, onion, spinach, cheddar, salt, and pepper.
- Divide the mixture evenly among the 12 muffin cups, filling each about three-quarters full.
- Bake for 18 to 20 minutes, until the muffins are set in the center and lightly golden on top.
- Let cool for 5 minutes before running a knife around the edges to release them.
Equipment
- Standard 12-cup muffin tin
- Silicone muffin liners
Notes
- I grease the tin well even with a nonstick pan. Eggs stick more than most batters, and a thin layer of oil or a liner is the difference between muffins that pop right out and ones that tear.
- I let these cool for a few minutes before removing them. Straight from the oven, they're fragile and more likely to break apart.
Nutrition (per serving)
| Calories | 200 |
|---|---|
| Protein | 16g |
| Carbs | 4g |
| Fat | 13g |
| Fiber | 1g |
Storage
Refrigerate in an airtight container for up to 5 days, or freeze for up to 2 months.
FAQ
Can I swap in different vegetables?
Yes, use whatever you have, diced small. Watch out for high-water vegetables like mushrooms or tomatoes: they release liquid as they bake and can make the muffins soggy, so sauté them briefly first if you’re using a lot.
How do I reheat these?
From the fridge, microwave for 30 to 45 seconds. From frozen, closer to 90 seconds, or let them thaw in the fridge overnight first.
Can I freeze these?
Yes. Freeze them individually on a tray until solid, then transfer to a freezer bag. They keep well for about 2 months.
Looking for more meal-prep breakfasts: the cottage cheese egg bake is a similar make-ahead option baked as one dish instead of individual muffins.
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