High-Protein Egg Muffin Meal Prep

Prep Time 15 mins
Cook Time 20 mins
Rest Time 5 mins
Total Time 40 mins
Difficulty: Beginner
Cooking Temp: 180  C
Servings: 12
Description

These high-protein egg muffins are a perfect meal prep solution for busy mornings. Packed with eggs, lean protein, and fresh vegetables, they are healthy, filling, and easy to customize. Ideal for breakfast or snacks, these muffins are baked to perfection and stored for quick grab-and-go meals throughout the week.

Ingredients
    For the Egg Base
  • 10 large eggs (room temperature)
  • 0.5 cup milk (optional, for fluffiness)
  • 0.5 tsp salt
  • 0.5 tsp black pepper
    • For the Protein Filling
  • 1 cup cooked chicken breast (shredded or diced)
  • 0.5 cup cooked turkey or chicken sausage (chopped)
    • For the Vegetables
  • 0.5 cup bell peppers (finely diced)
  • 0.5 cup spinach (chopped)
  • 0.25 cup onions (finely chopped)
  • 0.25 cup tomatoes (deseeded and diced)
    • For Extra Flavor
  • 0.5 cup shredded cheese (cheddar or mozzarella)
  • 0.5 tsp garlic powder
  • 0.5 tsp paprika
Instructions
    Prepare the Oven and Muffin Tray
  1. 1
    Preheat your oven to 180°C. Lightly grease a 12-cup muffin tray with oil or line with silicone muffin cups to prevent sticking.
    2. Whisk the Egg Mixture
  2. 2
    In a large mixing bowl, crack the eggs and whisk thoroughly until smooth. Add milk (if using), salt, black pepper, garlic powder, and paprika. Mix until well combined and slightly frothy.
    3. Prepare the Fillings
  3. 3
    Chop all vegetables finely to ensure even cooking. Cook and shred the chicken beforehand if not already prepared. Make sure all fillings are dry to avoid excess moisture in the muffins.
    4. Assemble the Muffins
  4. 4
    Evenly distribute the chicken, sausage, vegetables, and cheese into each muffin cup. Fill each cup about 2/3 full with the egg mixture. Do not overfill, as the muffins will rise during baking.
    5. Bake to Perfection
  5. 5
    Place the muffin tray in the preheated oven and bake for 18–22 minutes or until the eggs are fully set and slightly golden on top. Insert a toothpick; it should come out clean.
    6. Cool and Store
  6. 6
    Allow the egg muffins to cool in the tray for 5 minutes before removing. Transfer to a wire rack to cool completely. Store in an airtight container for meal prep.
Note
  • Storage: Keep in the fridge for up to 4 days in an airtight container.
  • Freezing: Freeze for up to 2 months. Reheat in microwave for 30–60 seconds.
  • Low-carb option: Skip milk and reduce tomatoes.
  • Vegetarian version: Replace meat with mushrooms or tofu.
  • Extra protein: Add cottage cheese or extra egg whites.
Keywords: high-protein, healthy, meal prep, quick breakfast, low-carb
Read it online: https://petitepanini.com/recipe/high-protein-egg-muffin-meal-prep/