Description
Easy Breakfast Egg Muffins are protein-packed, customizable mini frittatas perfect for meal prep. Filled with veggies, cheese, and optional meats, they’re a quick, low-carb breakfast you can enjoy hot or cold.
Ingredients
- 10–12 large eggs
- 1/4 cup milk (or dairy-free alternative)
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 cup diced vegetables (e.g., bell peppers, spinach, onions, tomatoes)
- 1/2 cup cooked meat (optional: bacon, sausage, or ham)
- 1/2 cup shredded cheese (cheddar, mozzarella, feta, etc.)
- Olive oil or cooking spray for greasing the muffin tin
Instructions
- Preheat oven to 375°F (190°C). Grease a 12-cup muffin tin with oil or cooking spray.
- In a large bowl, whisk eggs, milk, salt, and pepper until combined.
- Divide chopped vegetables, meat (if using), and cheese evenly into muffin cups.
- Pour egg mixture over the fillings, filling each cup about 3/4 full.
- Bake for 18–22 minutes, or until egg muffins are set and lightly golden on top.
- Let cool slightly before removing from tin. Serve warm or store for later.
Notes
- Use silicone muffin cups or grease well to prevent sticking.
- Try variations with mushrooms, kale, sun-dried tomatoes, or goat cheese.
- Add jalapeños and taco seasoning for a Tex-Mex version.
- Use egg whites for a lighter option.
- Great for meal prep—store in fridge or freeze individually.
Nutrition
- Serving Size: 1 muffin
- Calories: 90
- Sugar: 1g
- Sodium: 160mg
- Fat: 6g
- Saturated Fat: 2g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 1g
- Fiber: 0g
- Protein: 7g
- Cholesterol: 115mg
