Description
Breakfast egg muffins are a protein-packed, low-carb, and meal-prep-friendly breakfast option. These bite-sized egg cups are filled with vegetables, cheese, and your choice of protein, making them a quick and nutritious grab-and-go meal. Perfect for busy mornings, they are freezer-friendly and easy to customize for any dietary preference.
Ingredients
6 large eggs
1/4 cup milk (dairy or plant-based)
1/2 cup shredded cheddar cheese
1/4 cup diced bell peppers (any color)
1/4 cup chopped spinach
1/4 cup diced chicken sausage or turkey slices
Salt and pepper to taste
Nonstick cooking spray
Instructions
- Preheat oven to 375°F (190°C) and lightly grease a 12-cup muffin tin with nonstick cooking spray.
- Whisk eggs with milk, salt, and pepper in a mixing bowl until fully combined.
- Divide veggies and protein evenly among the muffin cups.
- Pour egg mixture over the fillings, filling each muffin cup about 3/4 full.
- Top with cheese and bake for 18-20 minutes until set and slightly golden.
- Cool & Serve – Let them cool for a few minutes before removing them from the tin.
Notes
Vegetarian? Skip the meat and add mushrooms, tomatoes, or extra spinach.
Dairy-free? Use dairy-free cheese or omit cheese entirely.
Spicy? Add diced jalapeños or red pepper flakes.
Protein swaps: Use bacon, ham, tofu crumbles, or turkey sausage.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 12 muffins
- Calories: 110 kcal per muffin
