Healthy High Protein Egg Muffins
Jump-start your day with high-protein egg muffins—fluffy, flavorful, and perfect for meal prep. A fun, grab-and-go breakfast you’ll crave daily!
Equipment
- 1 Muffin Pan
- 1 large bowl
- 1 whisk
Ingredients
- 12 Large eggs depending on how many Muffins you want
- 1 cup Egg whites (optional to boost protein and lighten texture)
- 3 tbsp Milk or unsweetened almond milk (to soften texture; optional)
- Cooked lean protein: diced turkey sausage, chicken sausage, turkey bacon, or cooked ground turkey
- Cheese: shredded cheddar, mozzarella, feta, or goat cheese (optional)
- Vegetables: bell peppers, spinach, cherry tomatoes, red onion, mushrooms, broccoli, or zucchini
- Fresh herbs: chives, parsley, or cilantro (optional)
- Olive oil or avocado oil spray (for greasing the tin)
- Seasonings: salt, black pepper, garlic powder, smoked paprika, red pepper flakes (optional)
Instructions
- Preheat the oven to 350°F (175°C). Lightly grease a 12-cup muffin tin with oil spray, or use silicone liners to prevent sticking.
- Prep your add-ins. Dice vegetables into small, even pieces so they cook quickly. If using mushrooms or onions, sauté them for a few minutes to remove excess moisture. Chop cooked proteins into bite-size pieces.Vegetables: bell peppers, spinach, cherry tomatoes, red onion, mushrooms, broccoli, or zucchini, Cooked lean protein: diced turkey sausage, chicken sausage, turkey bacon, or cooked ground turkey
- Whisk the eggs. In a large bowl, whisk 10–12 eggs with a pinch of salt and pepper.For extra protein and a lighter texture, whisk in 1/2–1 cup egg whites and 2–4 tablespoons of milk or almond milk.You can also separate some of the egg yolks and put them on top of the Muffins 3-4 Minutes before the end of baking.12 Large eggs, 1 cup Egg whites, Seasonings: salt, black pepper, garlic powder, smoked paprika, red pepper flakes (optional), 3 tbsp Milk or unsweetened almond milk
- Season well. Add 1/2 teaspoon garlic powder and 1/2 teaspoon smoked paprika. Adjust to taste with red pepper flakes if you like a little heat.Seasonings: salt, black pepper, garlic powder, smoked paprika, red pepper flakes (optional)
- Layer the fillings. Divide the chopped veggies and cooked protein evenly among the muffin cups, filling each about one-third to halfway full. Sprinkle cheese and herbs on top if using.Cheese: shredded cheddar, mozzarella, feta, or goat cheese (optional), Seasonings: salt, black pepper, garlic powder, smoked paprika, red pepper flakes (optional)
- Pour in the egg mixture. Carefully pour the eggs into each cup, leaving about 1/4 inch at the top to prevent overflow.
- Bake for 18–22 minutes. The muffins are done when the centers are just set and a toothpick comes out clean. They may puff up in the oven and settle slightly as they cool.
- Cool before removing. Let the muffins rest in the tin for 5 minutes, then run a small spatula or knife around the edges to release. Move them to a wire rack to cool completely.
- Serve or store. Enjoy warm right away, or cool and store for later. They pair nicely with hot sauce, salsa, or a dollop of Greek yogurt.
