Recipe for High-Protein Make-Ahead Egg Muffin Cups

Introducing a wholesome twist on the classic breakfast staple, these healthy egg muffin cups can be a nutritious way to kickstart your day or to give you a protein boost as a snack. They’re high in protein and low in carbohydrates. Try making them ahead of time and freezing them to have when you need them. 

Variations and Serving Suggestions

• Choose any other vegetables you like, such as grape or chopped tomatoes, diced zucchini, or cubed grilled eggplant
• Try fresh herbs like parsley, mint, or dill
• Add black beans or pieces of veggie burgers for more protein and flavor
• Have them with fruit, oatmeal, or , or keep your breakfast low-carb and serve them with nuts

Recipe for High-Protein Make-Ahead Egg Muffin Cups

Makes 6-12 servings

Ingredients

• 1 tablespoon olive oil
• 1 cup diced red pepper
• 1 cup diced green pepper
• 1 cup diced yellow onion
• 2 cups packed baby spinach roughly chopped
• 1 cup mushrooms diced
• 2 cloves garlic minced
• salt to taste
• 4 large eggs 
• 4 large egg whites 
• Optional: hot sauce for drizzling on top!

Directions

1. Preheat the oven to 350°F and generously grease a standard non-stick 12-slot muffin tin with cooking spray. Set aside.
2. Heat a large non-stick skillet over medium heat.
3. Once hot, add in oil, red pepper, green pepper, and onion, then cook for 5-7 minutes, or until peppers are tender, stirring regularly.
4. Add in spinach and mushrooms and cook for an additional 2 minutes.
5. In the last 30 seconds, add in minced garlic.
6. Season with salt and remove from heat.
7. Crack eggs/egg whites into a large 4 cup measuring cup, whisk together until smooth, then stir in the cooked vegetables.
8. Pour the egg/veggie mixture evenly into the prepared muffin pan, then bake for 15-30 minutes, or until the tops are firm to the touch and eggs are cooked.
9. Cool slightly and serve or can refrigerate for several days!

Nutrition information per serving: calories: 140 kcal; total fat: 9 g; total carbohydrates: 6 g; sugar: 3 g; fiber: 2 g; protein: 11 g; sodium: 250 mg; cholesterol: 185 mg

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Reviewed Natalie Stein, MS, MPH, CDCES