These protein-packed egg muffins are the perfect way to start your day with a healthy, high-protein breakfast that’s both delicious and convenient. Loaded with fresh vegetables and optional cheese, they’re easy to prepare in advance, making them a great grab-and-go option for busy mornings.
Key Information
- Preparation time: 10 minutes
- Cooking time: 25 minutes
- Total time: 35 minutes
- Servings: 6 servings
- Serving size: 2-3 egg muffins
Nutritional Information (per serving of 2 muffins)
- Calories: 170 kcal
- Protein: 14 g
- Carbohydrates: 3 g
- Fat: 10 g
- Fiber: 1 g
Ingredients
- 12 large eggs
- 100 g (1 cup) spinach, chopped
- 1 medium bell pepper, diced (about 120 g or 4 oz)
- 60 g (1/2 cup) shredded low-fat cheese (optional)
- Salt and pepper, to taste
- Olive oil or cooking spray (for greasing)
Method of Preparation
Step 1: Preheat the Oven
- Preheat your oven to 175°C (350°F). Lightly grease a 12-cup muffin tin with olive oil or cooking spray.
Step 2: Prepare the Egg Mixture
- In a large mixing bowl, crack the 12 eggs and whisk them together until well combined.
- Add the chopped spinach, diced bell pepper, and shredded cheese (if using) to the eggs. Season with salt and pepper to taste. Stir the mixture until evenly distributed.
Step 3: Fill the Muffin Tin
- Pour the egg mixture into the prepared muffin tin, filling each cup about 3/4 full to allow room for expansion as the eggs bake.
Step 4: Bake the Muffins
- Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the egg muffins are set and firm to the touch. You can test with a toothpick—if it comes out clean, they’re done!
Step 5: Serve or Store
- Remove the muffins from the oven and let them cool for a few minutes before serving. For easy meal prep, allow them to cool completely, then store in the refrigerator for up to 5 days, or freeze for up to 3 months.
Tips for Culinary Success
- Grease generously: Make sure the muffin tin is well-greased to prevent sticking, or use silicone muffin liners.
- Customize your fillings: Feel free to add diced ham, mushrooms, onions, or any other vegetables and proteins you prefer.
- Batch cooking: Double the recipe and freeze half of the muffins for a longer-term meal prep option.
- Reheat easily: Reheat refrigerated muffins in the microwave for 20-30 seconds, or warm frozen muffins for 1-2 minutes.
- Dairy-free option: Skip the cheese or use a dairy-free alternative for those avoiding dairy.
FAQs
- Can I use egg whites instead of whole eggs? Yes, you can substitute whole eggs with egg whites or a mix of both to lower the fat content while maintaining protein.
- How do I store and reheat the muffins? Store the muffins in an airtight container in the fridge for up to 5 days. Reheat in the microwave for about 20-30 seconds.
- Can I freeze these muffins? Absolutely! Let the muffins cool completely, then place them in a freezer-safe bag or container. Reheat from frozen in the microwave for 1-2 minutes.
- What other vegetables can I use? Feel free to experiment with mushrooms, onions, zucchini, or tomatoes. Just make sure the veggies are finely chopped to ensure even cooking.
- How many muffins should I eat per meal? Depending on your dietary needs, 2-3 muffins make a balanced meal, providing a good amount of protein and nutrients.
These protein-packed egg muffins are an easy, nutritious way to start your day or fuel your workout. They’re versatile, packed with fresh ingredients, and can be stored for days, making them an ideal meal-prep option. Make a batch ahead and enjoy a stress-free, high-protein breakfast all week long!