Meal PrepHigh-Protein Breakfast Egg Muffins
These egg muffins are the answer to "I don't have time for breakfast" — one bowl, one muffin tin, 20 minutes in the oven, and you've got a dozen grab-and-go, high-protein breakfasts that reheat in 30 seconds or eat fine cold straight from the fridge.
- for the muffins
- 10 large eggs
- ¼ cup milk
- 1 cup baby spinach, chopped
- 4 slices turkey bacon, cooked and chopped
- ¾ cup shredded cheddar cheese
makes 12 muffins — 2 per serving for about 20g of protein.
- Preheat the oven to 350°F (175°C) and grease a 12-cup muffin tin well (they will stick otherwise).
- Whisk the eggs and milk together in a large bowl with a pinch of salt and pepper.
- Divide the spinach, turkey bacon, and cheddar evenly between the muffin cups.
- Pour the egg mixture over the top of each, filling about ¾ full.
- Bake 18–20 minutes, until puffed and set in the center. Cool 5 minutes before running a knife around the edges to release.
No turkey bacon? Diced ham or cooked breakfast sausage both work at the same quantity.
No fresh spinach? Frozen spinach, thawed and squeezed dry, works — squeezing out the water is the key step.
Dairy-free? Skip the cheese and use unsweetened almond milk — they'll be less rich but still hold together.
Want more protein per muffin? Stir 2 scoops of unflavored protein powder into the egg mixture — it disappears into the flavor.
Keeps 4-5 days refrigerated in a sealed container. Reheat in the microwave for 20-30 seconds from cold — they're small enough to heat evenly without drying out. Freeze well for up to 2 months; thaw overnight in the fridge or microwave straight from frozen in 45-60 seconds.
Veggie-only Skip the turkey bacon and double the spinach, or add diced bell pepper and mushrooms for a vegetarian version.
Southwest style Swap the spinach and bacon for black beans, corn, and a pinch of cumin, topped with a little pepper jack.
Mini quiche style Add a splash of heavy cream to the egg mixture instead of milk for a richer, custardier texture.
Kantan tip — grease the tin with butter or oil, not just cooking spray — egg muffins are notorious for welding themselves to the pan otherwise.
Gear that makes this recipe easier
The tools this recipe actually calls for, with the one we'd reach for in each category — these link to our own comparisons, not straight to a store.