Starting your day with a nutritious, energizing meal is easy with these high protein egg muffins. They offer convenience, health benefits, and incredible flavor, all in one perfect bite. Ideal for busy mornings or efficient meal prep, these savory muffins are a fantastic way to power through your day. Say goodbye to rushed breakfasts and hello to delicious simplicity!
Table of Contents
Why You’ll Love These High Protein Egg Muffins
- Quick and Easy: Prepare these muffins with minimal effort, making your meal prep a breeze.
- Packed with Protein: Each muffin is loaded with protein, keeping you full and satisfied for hours.
- Customizable: Easily adapt the recipe with your favorite vegetables, cheeses, and protein sources.
- Healthy Meal Planning: They’re perfect for grab-and-go breakfasts or snacks, supporting your healthy eating goals.
- Delicious and Satisfying: Enjoy a flavorful and hearty option that everyone in the family will love.
Ingredients
Gather these fresh, wholesome ingredients to create your batch of delightful high protein egg muffins:
- 2 tablespoons avocado oil
- 6 green onions, thinly sliced (green and white parts divided)
- 1 small red bell pepper, chopped
- 7 ounces chicken sausages, chopped (like Applegate Organics or Whole Foods 365 brand)
- 1/4 teaspoon sea salt
- 1/2 teaspoon dried oregano
- Freshly ground black pepper
- 2 cups baby spinach
- 8 large pasture-raised eggs
- 1/2 cup cottage cheese (like Good Culture Lactose Free)
- 1/2 teaspoon kosher salt
- Freshly ground black pepper
- 1 cup shredded goat cheddar
Notes & Substitutions
Eggs: Pasture-raised eggs offer richer flavor and superior nutrition. Research indicates that pasture-raised eggs often contain higher levels of certain vitamins and beneficial fats compared to conventionally raised eggs. You can use any large eggs.
Cottage Cheese: This ingredient makes your muffins wonderfully fluffy and boosts the protein content. Whole milk, sour cream, or even cream cheese are good alternatives for texture.
Chicken Sausage: For variety, you can swap this for turkey sausage or a plant-based sausage.
Vegetables: Get creative with other veggies! Sliced mushrooms, diced zucchini, broccoli florets, or even chopped kale work beautifully.
Cheese: Cheddar, mozzarella, Monterey Jack, or a crumbly feta cheese all make excellent choices.
Spices: To enhance the flavor, experiment with garlic powder, onion powder, a pinch of chili flakes, or smoked paprika.
Equipment
You’ll need a few basic kitchen tools to make these fantastic high protein egg muffins:
- 12-cup muffin tin (silicone is highly recommended for easy release)
- Large skillet
- Blender or a large whisk and mixing bowl
- Smaller mixing bowls for prep
How To Make These High Protein Egg Muffins
Prep Time: 15 minutes
Cook Time: 25 minutes
Yields: 12 servings
These high protein egg muffins are simple to make. For best results, consider using a silicone muffin tin, which makes removing the egg cups easy. If using silicone, place it on a baking sheet before adding the egg mixture to prevent spills.
Step 1 – Prepare Mix-Ins
- Preheat your oven to 375°F (190°C). Lightly spray a muffin tin with avocado oil cooking spray and set aside.
- In a large skillet, heat avocado oil over medium heat.
- Add the white parts of the green onions and chopped red bell pepper. Sauté for 2 minutes until softened.
- Stir in the diced chicken sausage, sea salt, dried oregano, and freshly ground black pepper. Cook undisturbed for 3 minutes until the sausage starts to brown.
- Continue stirring until the sausage is browned on all sides.
Step 2 – Prepare Egg Mixture
- While the mix-ins cool, add the following to a blender:
- 1/2 cup cottage cheese
- 8 large eggs
- 1/2 teaspoon kosher salt
- A pinch of freshly ground black pepper
- Blend until the mixture is light, fluffy, and pale yellow. (This creates the airy texture in the muffins.)
- Pour the blended egg mixture evenly over the mix-ins in each muffin cup. Be careful not to overfill, since the eggs will rise.
- Sprinkle the tops with shredded goat cheddar and the green parts of the onions.
Step 3 – Bake Egg Muffins
- Place the muffin tin in the preheated oven.
- Bake for 18–20 minutes, or until the tops are golden brown and fully set.
- Food safety tip: eggs should be fully cooked through.
- Remove from the oven and let the muffins cool in the pan for 10 minutes before taking them out. (This helps prevent sticking and allows them to firm up.)
- Serve warm on their own, or with fresh berries and sourdough toast.
Pro Tips & Troubleshooting
- Achieve Fluffy Texture: For the airiest high protein egg muffins, do not overmix the eggs. Blend them just until they are light and foamy.
- Prevent Sticking: A silicone muffin pan is your best friend here. Alternatively, line a regular muffin tin thoroughly with paper liners or spray well.
- Even Cooking: Avoid overfilling the muffin cups. This prevents spillage and ensures each muffin cooks through evenly.
- Cooling: Always allow your egg muffins to cool completely before storing them. This helps maintain their structure and texture.
Common Mistakes
Soggy Muffins: Vegetables release moisture. Emphasize sautéing them thoroughly until most moisture has evaporated before adding them to the cups.
Undercooked Centers: Ensure your oven temperature is accurate and that you bake for the full recommended time, or until the centers are fully set.
Overcooked/Rubbery: Avoid baking your egg muffins too long or at too high a temperature. This can lead to a dense, rubbery texture.
Serving, Storage, & Variations
These versatile high protein egg muffins are perfect for any time of day!
Serving Suggestions
- Pair your egg muffins with a vibrant bowl of fresh fruit or a handful of mixed berries.
- Add a creamy element with slices of fresh avocado or a kick with your favorite hot sauce.
- Enjoy them alongside a piece of whole-grain toast or a light side salad for a complete meal.
Storage & Reheating
Refrigeration: Once completely cooled, store your high protein egg muffins in an airtight container in the refrigerator for up to 5 days.
Freezing: For longer storage, wrap individual muffins tightly in plastic wrap, then place them in a freezer-safe bag. They can be frozen for 1-2 months.
Reheating: Reheat refrigerated muffins in the microwave for 30-60 seconds, or in a toaster oven or conventional oven at 300°F (150°C) for 5-10 minutes until warmed through.
Flavor Variations
- Mediterranean: Incorporate crumbled feta cheese, chopped sun-dried tomatoes, and fresh spinach.
- Vegetarian: Load them up with sautéed mushrooms, bell peppers, zucchini, and a mix of fresh herbs.
- Spicy Kick: Stir in a dash of your favorite hot sauce or a pinch of chili powder to the egg mixture for extra heat.
Nutrition
These high protein egg muffins are an excellent choice for a nutritious and balanced meal. Each serving provides a substantial amount of protein, essential for muscle health and satiety. They also offer healthy fats and various vitamins and minerals from the eggs and vegetables. This recipe delivers a satisfying energy boost that helps keep you full and focused throughout your busy day.
| Nutritional Information (per serving, estimated) |
|---|
| Calories: 150-180 kcal |
| Protein: 12-15g |
| Fat: 9-12g |
| Carbs: 3-5g |
| Fiber: 1-2g |
FAQ
What makes these egg muffins high-protein?
These muffins are packed with protein from the eggs, chicken sausage, and cottage cheese, ensuring a satisfying and energizing meal.
Can I freeze high protein egg muffins?
Yes, you can! Wrap them individually and freeze for 1-2 months, then reheat as needed for a quick meal.
How do I prevent soggy egg muffins?
Sautéing your vegetables thoroughly before adding them helps remove excess moisture and keeps your muffins from becoming watery.
Can I make these dairy-free?
Absolutely! Use a dairy-free milk alternative for the cottage cheese, along with your favorite dairy-free shredded cheese.
Why add cottage cheese to egg muffins?
Cottage cheese not only boosts the protein but also contributes to a wonderfully creamy and fluffy texture.
Conclusion
These delicious high protein egg muffins truly are the ultimate meal prep breakfast. They are simple to prepare, incredibly flavorful, and packed with the nutrients you need to start your day right. With endless customization options and easy storage solutions, you can enjoy these convenient and healthy muffins all week long. Give this recipe a try and transform your mornings with a grab-and-go option that never compromises on taste or nutrition!
Delicious High Protein Egg Muffins: Your Ultimate Meal Prep Breakfast
Equipment
- Muffin Tin
- Large Skillet
- Blender
- Baking Sheet
Ingredients
Main Ingredients
- 2 tablespoons avocado oil
- 6 green onions thinly sliced, green and white parts divided
- 1 small red bell pepper chopped
- 7 ounces chicken sausages chopped
- 1/4 teaspoon sea salt
- 1/2 teaspoon dried oregano
- black pepper freshly ground (for sausage mix)
- 2 cups baby spinach
- 8 large eggs pasture raised
- 1/2 cup cottage cheese
- 1/2 teaspoon kosher salt
- black pepper freshly ground (for egg mix)
- 1 cup shredded goat cheddar
Instructions
Main Instructions
- Preheat oven to 375°F and spray your muffin tin with avocado oil cooking spray.
- Heat avocado oil in a large skillet over medium heat, then sauté the white parts of green onions and red bell pepper for 2 minutes until softened.
- Add sausage, sea salt, dried oregano, and pepper to the skillet; cook undisturbed for about 3 minutes until browned. Stir, and continue to cook until the sausage is browned on all sides. During the last minute of cooking, add in the spinach and toss to combine until just wilted. Allow to cool before adding to the muffin tin.
- Once cooled, spoon even amounts of the veggie and sausage mixture into the prepared muffin cups.
- In a blender, combine eggs, cottage cheese, kosher salt, and pepper, then blend until the mixture is fluffy and pale yellow.
- Carefully pour the egg mixture into the muffin tins, making sure not to overfill, then top with the shredded goat cheddar and the green parts of the green onions.
- Transfer to the oven and bake for 18-20 minutes until the tops of the egg cups are golden brown, adjusting for an additional 2-4 minutes if needed. Allow to cool in the muffin tin for about 10 minutes before removing.
- Serve the egg cups on their own or with a side of fresh berries and sourdough toast. Enjoy!
- Allow the egg cups to cool entirely before storing in an airtight container. They’ll last in the fridge for about 5 days and heat up great in a toaster oven.