High-Protein Egg Muffins
Start your day with these protein-packed egg muffins loaded with veggies and cheese. Make a batch on Sunday for easy breakfasts all week — just grab, reheat, and go. Perfect for busy mornings, meal prep, and high-protein diets.
Ingredients
Method
Prep
- Preheat oven to 180°C (350°F). Grease a 6-cup muffin tin well.
Make the Egg Mixture
- Whisk eggs, milk, salt, pepper, and garlic powder until frothy.
- Stir in bell pepper, spinach, red onion, and half the cheese.
Bake
- Divide mixture among 6 muffin cups, filling 3/4 full.
- Sprinkle remaining cheese on top.
- Bake 16-18 minutes until set and golden. Let cool 5 minutes, then remove.
Notes
Meal prep: Make on Sunday, enjoy all week.
Reheat: Microwave 30 seconds from fridge or 60 seconds from frozen.
Freeze: Wrap individually and freeze up to 3 months.
Helpful Tips
- Grease the muffin tin well or use silicone liners for easy removal
- Do not overbake — eggs continue cooking after you remove them from the oven
- Let them cool in the tin for 5 minutes before removing
- Customise with any veggies or cheese you have on hand
Variations
- Meat lovers: Add cooked bacon bits or diced ham
- Mediterranean: Add sun-dried tomatoes, olives, and feta cheese
- Southwest: Add black beans, corn, and a pinch of cumin
Storage Instructions
Fridge: Store in an airtight container for up to 5 days. Freezer: Wrap individually and freeze for up to 3 months. Reheat: Microwave for 30 seconds from fridge or 60 seconds from frozen.
More breakfast ideas: The Complete Guide to Healthy Breakfasts | Easy Fluffy Pancakes | Overnight Oats (3 Ways)