Description
Prepare these high-protein egg muffins ahead of time for a fast, grab-and-go breakfast solution suitable for meal prepping.
Ingredients
Scale
- 12 large eggs
- 1/4 cup milk or unsweetened almond milk
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cup chopped cooked meat (like sausage or bacon)
- 1 cup shredded cheese (cheddar or Monterey Jack)
- 1/2 cup chopped vegetables (like spinach, bell peppers, or onion)
Instructions
- Preheat your oven to 375 degrees Fahrenheit (190 degrees Celsius). Lightly grease a 12-cup standard muffin tin.
- In a large bowl, whisk the eggs, milk, salt, and pepper until well combined and slightly frothy.
- Distribute the cooked meat, cheese, and chopped vegetables evenly among the prepared muffin cups. Fill each cup about one-third full.
- Pour the egg mixture over the fillings in each cup, filling them about three-quarters full. Do not overfill.
- Bake for 15 to 20 minutes, or until the eggs are set and the tops are lightly golden. A knife inserted near the center should come out clean.
- Let the egg muffins cool in the tin for 5 minutes before carefully removing them.
- Store leftovers in an airtight container in the refrigerator for up to 4 days, or freeze for future use. Reheat in the microwave for 30 to 60 seconds.
Notes
- For a low carb or keto option, skip any starchy vegetables and use only meat, cheese, and non-starchy vegetables like spinach or mushrooms.
- You can easily customize the fillings based on what you have available. Try different cheeses or herbs.
- If you plan to freeze these, let them cool completely before placing them in freezer-safe bags or containers.
- Prep Time: 10 min
- Cook Time: 20 min
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 muffin
- Calories: 110
- Sugar: 1
- Sodium: 250
- Fat: 8
- Saturated Fat: 4
- Unsaturated Fat: 4
- Trans Fat: 0
- Carbohydrates: 2
- Fiber: 0
- Protein: 8
- Cholesterol: 150