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High-Protein Egg Muffins
These high-protein egg muffins are an easy grab-and-go breakfast for meal prep, busy mornings, work, travel, or post-workout nutrition. Make a batch once and keep individual portions ready for the week.
Ingredients
- 6 large eggs
- 3/4 cup egg whites
- 1/2 cup cooked chicken breast, diced (or turkey, ham, or cooked bacon)
- 1/2 cup cottage cheese
- 1/2 cup shredded cheddar cheese
- 1 cup baby spinach, chopped
- 1/2 cup red bell pepper, diced
- 1/4 cup red onion, diced
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- Cooking spray or a small amount of olive oil
How to Make High-Protein Egg Muffins
- Preheat: Heat the oven to 375°F (190°C).
- Whisk: In a large bowl, whisk together eggs, egg whites, cottage cheese, garlic powder, onion powder, salt, and pepper.
- Add fillings: Stir in spinach, bell pepper, red onion, cooked chicken, and shredded cheddar.
- Prepare the pan: Lightly grease a 12-cup muffin tin or use silicone liners.
- Fill: Divide the mixture evenly between the cups, filling each about three-quarters full.
- Bake: Bake for approximately 18–22 minutes, or until the egg muffins are set and lightly golden.
- Cool: Let them cool for about 5 minutes before removing from the pan.
- Store: Refrigerate in an airtight container for up to 5 days, or freeze for longer storage.
Why These Work for Meal Prep
- High-protein breakfast option that can be prepared in advance.
- Easy to portion into individual servings.
- Portable for work, travel, or busy mornings.
- Easy to customize with different vegetables, meats, and cheeses.
- Can be reheated quickly when you need a convenient meal.
Flavor Variations
- Greek Style: Add feta, olives, diced tomato, and spinach.
- Southwest: Add black beans, corn, salsa, and pepper jack.
- Italian: Add cherry tomatoes, basil, and mozzarella.
- Veggie Lovers: Add mushrooms, zucchini, and broccoli.
Pro Tips
- Use cooked chicken, turkey, ham, or bacon to save preparation time.
- Silicone liners can make removal easier.
- Allow muffins to cool before sealing them for storage.
- Reheat refrigerated muffins in the microwave for approximately 20–30 seconds, adjusting as needed.
Estimated Nutrition
The recipe card provides an example estimate of approximately 110 calories, 13g protein, 2g carbohydrates, and 5g fat per muffin when the batch makes 12 muffins. Actual nutrition will vary with the specific meats, cheese, cottage cheese, egg products, and portion sizes used.
High-Protein Egg Muffins Recipe Card
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