Perfect for busy mornings, meal prep, or post-workout fuel, these High-Protein Egg Muffins are a low-carb, make-ahead breakfast you can grab and go. Packed with veggies and protein, they’re customizable, freezable, and delicious hot or cold.
Why You’ll Love This Recipe
- High in protein, low in carbs
- Perfect for meal prep and freezing
- Customizable with your favorite fillings
- Ready in 30 minutes with minimal cleanup
- Great for breakfast, lunchboxes, or snacks
Ingredients
- 8 large eggs
- ¼ cup milk (any kind)
- ½ cup shredded cheese (cheddar, feta, or mozzarella)
- ½ cup chopped bell peppers
- ¼ cup chopped spinach
- ¼ cup cooked turkey bacon or sausage, crumbled
- Salt & pepper, to taste
- Optional: chopped onion, mushrooms, tomatoes, chili flakes
Directions
- Preheat oven & prep pan: Preheat oven to 375 °F (190 °C). Grease a 12-cup muffin tin or line with silicone liners.
- Whisk eggs: In a large bowl, whisk together the eggs, milk, salt, and pepper until smooth and frothy.
- Add fillings: Fold in cheese, veggies, and cooked meat of choice.
- Fill muffin cups: Pour mixture evenly into the muffin tin, filling each about ¾ full.
- Bake: Bake for 20–25 minutes, or until the centers are set and the tops are lightly golden.
- Cool: Let muffins cool for 5–10 minutes before removing from the pan.
- Serve or store: Serve warm or store for later.
Pro Tips and Variations
- No sticking: Use silicone muffin liners for the easiest cleanup.
- Dairy-free: Skip the cheese or use dairy-free alternatives.
- Veggie boost: Add zucchini, broccoli, or kale—just chop small.
- Spice it up: Add paprika, cumin, or hot sauce to the egg mix.
Serving Suggestions
- Pair with avocado toast or fruit
- Serve with a dollop of Greek yogurt or salsa
- Stack into breakfast sandwiches
Storage/Reheating
- Fridge: Store in airtight container up to 5 days
- Freezer: Freeze individually for up to 2 months
- Reheat: Microwave 30–45 seconds or reheat in toaster oven
FAQs
Can I use egg whites only?
Yes—use 2 egg whites per whole egg if preferred.
Can I double the recipe?
Absolutely! Great for batch prepping.
Are they good cold?
Yes! They’re delicious cold, at room temp, or reheated.
Conclusion
These High-Protein Egg Muffins are the ultimate make-ahead breakfast—nutritious, customizable, and delicious any time of day. Healthy eating just got way easier.
Print
High-Protein Egg Muffins
- Total Time: 30–35 min
- Yield: 12 muffins 1x
Description
High-Protein Egg Muffins—oven-baked egg bites with cheese, veggies, and meat. Great for low-carb meal prep or grab-and-go breakfast.
Ingredients
- 8 large eggs
- ¼ cup milk (any kind)
- ½ cup shredded cheese (cheddar, feta, or mozzarella)
- ½ cup chopped bell peppers
- ¼ cup chopped spinach
- ¼ cup cooked turkey bacon or sausage, crumbled
- Salt & pepper, to taste
- Optional: chopped onion, mushrooms, tomatoes, chili flakes
Instructions
Preheat oven & prep pan: Preheat oven to 375 °F (190 °C). Grease a 12-cup muffin tin or line with silicone liners.
Whisk eggs: In a large bowl, whisk together the eggs, milk, salt, and pepper until smooth and frothy.
Add fillings: Fold in cheese, veggies, and cooked meat of choice.
Fill muffin cups: Pour mixture evenly into the muffin tin, filling each about ¾ full.
Bake: Bake for 20–25 minutes, or until the centers are set and the tops are lightly golden.
Cool: Let muffins cool for 5–10 minutes before removing from the pan.
Serve or store: Serve warm or store for later.
Notes
Egg muffins will puff up while baking and deflate slightly as they cool—this is normal
Chop veggies small so they cook evenly
Let cool before storing to avoid sogginess
- Prep Time: 10 min
- Cook Time: 20–25 min
- Category: Breakfast
- Method: Oven-baked
- Cuisine: American
Keywords: egg muffins, meal prep breakfast, high-protein snack