Easy Egg Muffins
These protein-packed breakfast egg muffins are perfect for meal prep. Made with eggs, vegetables, and your choice of protein, they're customizable, keto-friendly, and stay fresh for up to 4 days in the refrigerator. Just 10 minutes of prep time delivers a week's worth of healthy breakfasts!
Equipment
- 1 12-cup muffin tin (standard size)
- 1 large mixing bowl
- 1 whisk (or fork for beating eggs)
- 1 cutting board
- 1 sharp knife
- 1 measuring cup set
- 1 measuring spoon set
- 1 cooking spray bottle (for greasing)
Ingredients
- 12 large eggs notes: room temperature preferred
- ¼ cup milk or dairy-free alternative notes: whole milk gives best texture
- 1 cup mixed vegetables notes: finely diced, about ¼ inch pieces
- Bell peppers
- Fresh spinach
- Onions
- Mushrooms
- 1 cup protein add-ins notes: pre-cooked and diced
- Ham
- Turkey
- Tofu
- 1 cup shredded cheese notes: freshly grated melts better
- Cheddar
- Feta
- Mixed varieties
- ½ teaspoon salt notes: fine sea salt recommended
- ¼ teaspoon black pepper notes: freshly ground
- ½ teaspoon garlic powder notes: not garlic salt
- Optional: dried herbs to taste notes: Italian seasoning works well
Instructions
- Preheat oven to 375°F (190°C)
- Spray a 12-cup muffin tin with non-stick cooking spray
- Dice vegetables and protein into small pieces
- In a large bowl, whisk eggs with milk, salt, pepper, and seasonings
- Distribute vegetables and protein evenly among muffin cups
- Pour egg mixture into cups until ¾ full
- Bake for 12-15 minutes until eggs are set and lightly golden
- Let cool for 5 minutes before removing from tin
Notes
- Store in an airtight container in the refrigerator for up to 4 days
- Can be frozen for up to 1 month
- Reheat in microwave for 30-60 seconds or in oven at 350°F for 5 minutes
- Each muffin contains approximately 6-8g of protein
- Recipe is keto-friendly and low-carb when made without milk
- For best results, don't overfill muffin cups as eggs will expand while baking
- Silicon muffin tins can make removal easier
- Let cool completely before storing to prevent condensation