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!
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!
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
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:
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.
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do you know how many cal. are in this. I'm trying to input it in my fitbit
Hi Heather - there are 195 calories. We list all of the macros at the bottom of each recipe too!
Is it 195 calories for 2? Thanks, these look great!!!
Hi Sarah -
Yes! One serving = 2 muffins :) We hope you enjoy the recipe!
Could you use a turkey sausage instead of the chicken? My family are not fans of chicken for breakfast.
You absolutely could! And the sausage would add some nice flavor as well!
Do these freeze well? If not how long do they last in the fridge?
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!
Have you tried it with egg whites?
Hi Gina - We have not, but if you give it a try please let us know how it turns out!
Do you reheat these in the microwave or toaster oven? And at what settings? Thanks in advance!
Either way would be fine. In the microwave for 20 seconds would be plenty to warm them up. Toaster ovens usually take longer.