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High-Protein Egg Muffins | Easy Meal-Prep Family Breakfast

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Tray of baked egg muffins with spinach and cheese on a wooden table, bright morning lighting.
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These High-Protein Egg Muffins are your new breakfast lifesaver!
They’re fluffy, savory, and customizable with your family’s favorite veggies and cheeses — a simple grab-and-go option that keeps mornings stress-free.

Packed with protein from eggs and cheese, plus nutrients from colorful vegetables, these mini muffins reheat beautifully for quick weekday meals. Perfect for busy families, meal-prep lovers, or anyone who wants a nutritious breakfast that tastes like comfort food.

High-Protein Egg Muffins Tray of baked egg muffins with spinach and cheese on a wooden table, bright morning lighting.
Fluffy, protein-packed egg muffins baked with spinach, peppers, and cheese — an easy make-ahead breakfast.

🧺 Summary

  • Prep Time: 5 mins
  • Cook Time: 20 mins
  • Total Time: 25 mins
  • Servings: 6 muffins

🧰 Equipment

  • Mixing bowl
  • Whisk
  • Muffin tin
  • Non-stick spray or silicone liners
  • Oven

🧾 Ingredients High-Protein Egg Muffins

  • 6 large eggs
  • ½ cup chopped spinach
  • ¼ cup diced bell peppers
  • ¼ cup shredded cheese (cheddar, mozzarella, or feta)
  • Salt and pepper to taste

👩‍🍳 Instructions High-Protein Egg Muffins

  1. Preheat oven to 375 °F (190 °C). Lightly grease or line a muffin tin.
  2. In a bowl, whisk eggs, salt, and pepper.
  3. Stir in chopped spinach, peppers, and shredded cheese.
  4. Pour mixture evenly into muffin cups (about ¾ full).
  5. Bake for 18–20 minutes until set and lightly golden.
  6. Cool for 5 minutes before removing. Serve warm or store for later.

⚡ Nutrition Facts (Per Muffin)

  • Calories: 130
  • Protein: 10 g
  • Fat: 8 g
  • Carbs: 2 g

💡 Expert Tips

  • Add cooked turkey bacon, mushrooms, or onions for variety.
  • Store in the fridge up to 4 days or freeze for up to 2 months.
  • Reheat in the microwave for 30 seconds for a hot, fresh breakfast.
  • Great for lunchboxes or post-workout snacks!

🎁 Conclusion

These High-Protein Egg Muffins make healthy eating simple.
They’re easy to prepare, kid-approved, and endlessly customizable — giving you a delicious, portable breakfast that fits your busy family mornings perfectly

Tray of baked egg muffins with spinach and cheese on a wooden table, bright morning lighting.

High-Protein Egg Muffins | Easy Meal-Prep Family Breakfast

Fluffy baked egg muffins with spinach, peppers, and cheese — high in protein, full of flavor, and perfect for meal prep mornings.
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Ingredients Equipment Method Notes

Ingredients
  

  • 6 large eggs
  • ½ cup chopped spinach
  • ¼ cup diced bell peppers
  • ¼ cup shredded cheese cheddar, mozzarella, or feta
  • Salt and pepper to taste

Equipment

  • – Mixing bowl
  • – Whisk
  • Muffin tin
  • Non-stick spray or silicone liners
  • – Oven

Method
 

  1. Preheat oven to 375 °F (190 °C). Lightly grease or line a muffin tin.
  2. In a bowl, whisk eggs, salt, and pepper.
  3. Stir in chopped spinach, peppers, and shredded cheese.
  4. Pour mixture evenly into muffin cups (about ¾ full).
  5. Bake for 18–20 minutes until set and lightly golden.
  6. Cool for 5 minutes before removing. Serve warm or store for later.

Notes

• Add cooked turkey bacon, mushrooms, or onions for variety.
• Store in the fridge up to 4 days or freeze for up to 2 months.
• Reheat in the microwave for 30 seconds for a hot, fresh breakfast.
• Great for lunchboxes or post-workout snacks!

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