Veggie Egg Muffins (High-Protein Meal Prep Breakfast)

These veggie egg muffins are the easiest way to have a hot, high-protein breakfast ready every morning. Eggs are whisked with a splash of milk, poured over spinach, bell pepper, onion and feta in a muffin tin, then baked until puffed and golden. Make a batch on Sunday and you have grab-and-go breakfasts for the whole week, with about 19g of protein per serving.

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Recipe at a Glance

• Prep time: 10 minutes
• Cook time: 20–22 minutes
• Total time: about 30 minutes
• Servings: 4 (3 muffins each, 12 muffins total)
• Protein: about 19g per serving
• Added sugar: none

Why You’ll Love These Egg Muffins

• High in protein: Eggs and feta give about 19g of protein per serving of 3 muffins.
• Meal-prep friendly: They keep for 4 days in the fridge and reheat in under a minute.
• Low-carb and gluten-free: No flour, no bread, just eggs and vegetables.
• Easy to customize: Use any leftover vegetables or cheese you have.

Ingredients (makes 12 muffins)

• 10 large eggs
• 1/4 cup (60 ml) milk, dairy or unsweetened plant milk
• 1 cup (30 g) baby spinach, chopped
• 1 red bell pepper, finely diced
• 1/4 cup (35 g) red onion, finely diced
• 1/2 cup (75 g) crumbled feta cheese
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 tsp garlic powder
• Olive oil spray or 1 tsp olive oil, for the tin

How to Make Veggie Egg Muffins

1. Preheat the oven to 350°F (175°C). Lightly grease a 12-cup muffin tin with olive oil spray, or line it with silicone liners.
2. Divide the spinach, bell pepper, red onion and feta evenly between the 12 muffin cups.
3. In a large jug or bowl, whisk the eggs, milk, salt, pepper and garlic powder until smooth.
4. Pour the egg mixture over the vegetables, filling each cup about three-quarters full.
5. Bake for 20–22 minutes, until the muffins are puffed, set in the center and lightly golden on top.
6. Let them cool in the tin for 5 minutes, then run a knife around the edges and lift them out.

Tips for the Best Egg Muffins

• Grease the tin well: Eggs stick easily. Silicone liners or a silicone muffin pan make them pop right out.
• Dice the vegetables small: Small pieces cook evenly and keep the muffins from falling apart.
• Don’t overfill: Fill each cup about three-quarters full, since the eggs puff up as they bake.
• Don’t overbake: Take them out as soon as the centers are set, so they stay tender instead of rubbery.

Variations

• Extra protein: Add 1/2 cup diced cooked chicken or turkey.
• Cheesy: Swap the feta for shredded cheddar or mozzarella.
• Mediterranean: Add chopped sun-dried tomatoes and a pinch of oregano.
• Dairy-free: Use plant milk and leave out the cheese.

Storage and Reheating

• Fridge: Store cooled muffins in an airtight container lined with a paper towel for up to 4 days.
• Freezer: Freeze in a single layer, then transfer to a freezer bag for up to 2 months.
• Reheat: Microwave for 30–45 seconds from the fridge, or about 1 minute from frozen.

Nutrition (Estimated, Per Serving of 3 Muffins)

• Calories: about 250 kcal
• Protein: about 19g
• Carbohydrates: about 5g
• Fat: about 17g
• Fiber: about 1g
• Added sugar: 0g

Nutrition is an estimate based on the ingredients listed and will vary with the brands you use.

Frequently Asked Questions

Why are my egg muffins watery?
Vegetables like spinach and peppers release water as they bake. Dice them small, pat them dry, and don’t add more than the recipe calls for.

How do I keep egg muffins from sticking?
Grease the tin generously or use silicone liners, and let the muffins rest for 5 minutes before removing them.

Can I use only egg whites?
Yes. Replace the 10 eggs with about 2 1/2 cups of liquid egg whites. They will be lower in fat and slightly less fluffy.

How much protein is in egg muffins?
This recipe has about 19g of protein per serving of 3 muffins, or about 6g per muffin.