Recipe
Protein Egg Muffins
Batch-cook 12 high-protein egg muffins for fast breakfasts or snacks all week.
Quick facts
- Yield
- 12 muffins
- Preparation
- About 15 minutes
- Cooking
- About 20–25 minutes at 350°F
- Equipment
- 12-cup muffin tin, Mixing bowl, Oven
- Storage
- Refrigerate up to 5 days; freeze up to 2 months
- Tags
- Meal prep, High protein, Breakfast, Freezer friendly
Ingredients
Base
- 10 large eggs, ½ cup milk
- 1 cup spinach, 1 cup bell peppers, ½ cup onion
- 1 cup cooked lean protein (chicken, turkey, sausage, or black beans)
- ½ cup shredded cheese, optional
- Garlic powder, paprika, salt, pepper
Equipment
- 12-cup muffin tin
- Mixing bowl
- Oven
Instructions
-
Preheat
Preheat oven to 350°F.
-
Prepare tin
Grease 12-cup muffin tin.
-
Whisk base
Whisk eggs, milk, garlic powder, paprika, salt, and pepper.
-
Add mix-ins
Stir in spinach, peppers, onion, protein, and optional cheese.
-
Fill cups
Fill muffin cups about ¾ full.
-
Bake
Bake 20–25 minutes until set.
-
Cool and store
Cool and store in fridge up to 5 days or freeze up to 2 months.
-
Reheat
Reheat 30–45 seconds from fridge or 1–2 minutes from frozen. From frozen, wrap in a damp paper towel before microwaving for better texture.
Storage and reheating
- Cool completely before refrigerating or freezing.
- Reheat until steaming hot (165°F) before eating.
Safety and allergen notes
- Egg
- Dairy (milk and optional cheese)
Adjust ingredients, portions, and cooking methods based on your needs, allergies, health status, and equipment.
Substitutions
- Skip cheese for dairy-free.
- Use any cooked lean protein or black beans.