High-Protein Egg Muffins
Per serving (2 muffins)
How I calculate this → Protein calculator →
8g of protein per 100 calories, more than 7 of the other 11 breakfast recipes here.
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 (160°F on an instant-read thermometer) 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 |
Where these numbers come from
I calculate every figure above from USDA FoodData Central, ingredient by ingredient, then divide by the servings the recipe makes. Each FDC number links to the exact USDA entry I used. How I calculate nutrition
- Eggs: FDC #171287 (Egg, whole, raw, fresh), 12 large = 600g.
- Whole milk: FDC #171265, 1/4 cup = 61g.
- Bell pepper: FDC #170108 (Peppers, sweet, red, raw), 1 cup chopped = 149g.
- Onion: FDC #170000 (Onions, raw), 1/2 cup diced = 80g.
- Baby spinach: FDC #168462 (Spinach, raw), 1 cup = 30g.
- Cheddar: FDC #173414, 1/2 cup shredded = 56.5g.
- Batch totals: 93.7g protein, 1,201 kcal, 78.5g fat, 26.7g carb, 5.1g fiber; divided by 6 servings of 2 muffins. The listed macros held up on recompute.
Storage
Refrigerate in an airtight container for up to 4 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.
For how eggs compare with the other breakfast proteins, see the eggs and dairy section of Foods High in Protein.
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