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high-protein egg muffins

High-Protein Egg Muffins


  • Author: Emily
  • 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

Scale
  • 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