Quick High-Protein Breakfast Egg Muffins
These quick high-protein breakfast egg muffins are a reliable, fluffy, and savory meal prep solution. Made with just eggs, cheese, and vegetables, they offer a convenient way to start your day with sustained energy.
- Prep Time: 15 minutes
- Cook Time: 22 minutes
- Total Time: 37 minutes
- Yield: 12 servings 1x
- Category: Breakfast
- Cuisine: American
Ingredients
Scale
- 6–8 large eggs
- Splash of milk, cream, or unsweetened oat milk
- Kosher salt
- Freshly cracked black pepper
- 1 cup shredded cheese (cheddar, feta, or goat cheese)
- 1–2 cups chopped vegetables (spinach, bell peppers, onions, mushrooms)
- Optional: Diced ham, cooked bacon bits, or crumbled sausage
Instructions
- Preheat oven to 350°F (175°C) and grease a 12-cup muffin tin generously with cooking spray or butter.
- Sauté raw vegetables (onions, peppers, mushrooms) until soft, then cool. If using frozen veggies, thaw and squeeze out excess water.
- In a large bowl, whisk eggs, milk/cream, salt, and pepper vigorously until frothy.
- Divide chopped vegetables and protein evenly among muffin cups (about 1-2 tablespoons per cup).
- Pour the egg mixture into each cup, filling them about 3/4 full.
- Bake for 18-22 minutes until edges are set and centers are slightly jiggly.
- Let cool in the pan for 5 minutes, then remove and transfer to a wire rack to cool completely.
Notes
Ensure vegetables are dry to prevent soggy muffins. Let eggs come to room temperature for even cooking. Rotate pan halfway through baking for uniform browning. Can be stored in the fridge for 5 days or frozen for 3 months.
Nutrition
- Serving Size: 1 muffin
- Calories: 110
- Sugar: 1
- Sodium: 150
- Fat: 7
- Saturated Fat: 3
- Carbohydrates: 2
- Fiber: 1
- Protein: 9
Keywords: egg muffins, high protein breakfast, meal prep, quick breakfast, healthy eggs, gluten-free breakfast, keto breakfast