Breakfast Egg Muffins: Easy Meal Prep Breakfast
Veggie egg muffins baked in a muffin tin. A high-protein, low-carb breakfast you can make on Sunday and grab all week.
Published
- Prep
- 10 min
- Cook
- 20 min
- Total
- 30 min
- Servings
- 6
Egg muffins are the easiest high-protein breakfast to meal prep. Bake one tray on Sunday and you have grab-and-go breakfasts for the week. Two muffins give you about 26 g of protein for 340 kcal.
Ingredients
- 10 eggs
- 60 ml (¼ cup) milk
- 80 g (¾ cup) grated cheese
- 1 bell pepper, finely diced
- 2 spring onions, sliced
- 60 g baby spinach, chopped
- Salt and pepper
- Oil spray for the tin
Instructions
- Heat the oven to 180 °C (350 °F) and grease a 12-cup muffin tin well.
- Divide the vegetables and half the cheese between the cups.
- Whisk the eggs with the milk, salt and pepper and pour over the vegetables, filling each cup ¾ full.
- Top with the remaining cheese and bake for 18–22 minutes until set in the middle.
- Cool for 5 minutes, then loosen with a knife.
Nutrition per serving
- kcal
- 170
- Protein
- 13 g
- Carbs
- 3 g
- Fat
- 12 g
Tips
- Keep in the fridge for 4 days or freeze for 2 months. Reheat for 30–45 seconds in the microwave.
- Add diced ham or cooked bacon if you’re not vegetarian.
- Silicone muffin cups stop them from sticking.
