We love a good high-protein breakfast egg muffin meal prep. Just look at all those veggies and protein—it's a whole new kind of healthy breakfast muffin!
There are plenty of options to enjoy a high-protein breakfast, but egg cups, and more specifically, this High Protein Breakfast Egg Muffin Meal Prep recipe, are our favorite! They are a handy way to take your breakfast on the go. They are filling. They are flavorful. And the best part? They are versatile!
How to Make High-Protein Egg Muffin Meal Prep
This is easy-peasy. Whisk together the eggs, salt, pepper, and onion powder in a bowl. Then, pour the egg mix into a muffin pan (you should get six out of this recipe). Finally, top with the spinach, tomatoes, and chicken. Bake, and your breakfast is prepped for the week!
High Protein Breakfast Egg Muffin Meal Prep Ingredients:
6 eggs, whole
¼ c almond milk
½ c cooked shredded chicken breast (about 1 chicken breast)
¼ c chopped spinach
¼ c chopped tomatoes
½ teaspoon ground pepper
¼ teaspoon garlic powder
⅛ teaspoon salt
Substitutions and Alterations
For these breakfast egg muffins, you can do a lot. For example, add your favorite protein, swap in veggies, and even add in grains such as these. You can keep them low carb as we have made them here, or pair them with an avocado for a keto meal or a banana to add in carbs.
Feel free to do any of the following:
- Swap cooked turkey for chicken
- Use regular milk or another kind of plant-based milk for the eggs
- Substitute baby kale or arugula
- Add in some onion powder or other seasonings (dried oregano, basil, parsley, etc.)
- Crumble some feta, goat cheese, or shredded sharp cheddar over each egg muffin before baking.
How to Serve Egg Muffin Meal Prep
Serve these breakfast egg muffins as they are, or alongside some breakfast potatoes, a small green salad, or fruit such as clementine segments. Because they're so high in protein, they also work great for a mid-afternoon or post-workout snack! Regardless, they're delicious.
Some folks like them cold right out of the fridge. But you can definitely reheat them in the microwave or a low oven. However you like them, we don't judge.
Ingredients
- 6 large eggs
- ¼ cup unsweetened almond milk
- ½ cup chicken breast cooked & shredded
- ¼ cup spinach chopped
- ¼ cup tomatoes chopped
- ½ teaspoon black pepper
- ¼ teaspoon garlic powder
- ⅛ teaspoon salt
Get Recipe IngredientsInstructions
- Preheat oven to 350 degrees F and prep a muffin tin with nonstick spray.
- In a large bowl, whisk together the eggs, milk, pepper, garlic powder, and salt.
- Distribute the egg mixture among 6 muffin molds. Evenly top with chopped spinach, tomatoes, and chicken. Bake for 25-30 minutes until it's puffy and looks set in the middle.
- Remove the pan from the oven and transfer to a wire rack for a few moments. To remove the egg muffins, run a sharp knife along the edges to loosen the sides, and carefully nudge them out.
Notes
Nutrition
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heather says
do you know how many cal. are in this. I'm trying to input it in my fitbit
Sarah Kesseli says
Hi Heather - there are 195 calories. We list all of the macros at the bottom of each recipe too!
Sarah says
Is it 195 calories for 2? Thanks, these look great!!!
Sarah Kesseli says
Hi Sarah -
Yes! One serving = 2 muffins 🙂 We hope you enjoy the recipe!
Blanche says
Could you use a turkey sausage instead of the chicken? My family are not fans of chicken for breakfast.
Sarah Kesseli says
You absolutely could! And the sausage would add some nice flavor as well!
Nat says
Do these freeze well? If not how long do they last in the fridge?
Sarah Kesseli says
Hi Nat - We have not tried freezing them, but if you give it a try let us know how it works out! They will last up to 5 days in the fridge!
Gina says
Have you tried it with egg whites?
Sarah Kesseli says
Hi Gina - We have not, but if you give it a try please let us know how it turns out!
Ashley says
Do you reheat these in the microwave or toaster oven? And at what settings? Thanks in advance!
Meal Prep on Fleek says
Either way would be fine. In the microwave for 20 seconds would be plenty to warm them up. Toaster ovens usually take longer.