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High Protein Breakfast Meal Prep
Ashraf Ahmed

High Protein Egg Muffins for Breakfast Meal Prep

Chef-tested, fluffy egg muffins packed with protein and veggies. Bake one batch on Sunday and grab a filling breakfast all week.
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Prep Time 15 minutes
Cook Time 20 minutes
Servings: 12
Course: Breakfast
Cuisine: American
Ingredients Method Notes

Ingredients
  

  • 10 large eggs
  • ¼ cup milk
  • ¼ cup cottage cheese or plain Greek yogurt optional, for extra protein and creaminess
  • 1 cup finely chopped veggies spinach, bell peppers, onions, or mushrooms
  • ½ cup diced cooked ham or turkey sausage optional
  • ½ cup shredded cheddar cheese
  • ½ tsp salt
  • ¼ tsp black pepper
  • Cooking spray or silicone muffin liners
  • Fresh chives or parsley for topping

Method
 

  1. Preheat your oven to 350°F (175°C) and grease a 12-cup muffin tin, or use silicone liners.
  2. In a large bowl, whisk the eggs, milk, and cottage cheese or Greek yogurt until smooth.
  3. Stir in the chopped veggies, ham or turkey sausage, cheddar, salt, and pepper.
  4. Pour the mixture evenly into the muffin cups, filling each about ¾ full.
  5. Bake for 15–20 minutes, until the centers are set and a toothpick comes out clean.
  6. Let the muffins cool for 5 minutes, then sprinkle with fresh herbs.
  7. Store in airtight containers in the fridge, labeled with the date.

Notes

  • Store in the fridge for up to 4 days. For longer storage, freeze them and reheat from frozen.
  • Reheat in the microwave for 30–45 seconds, or enjoy them cold.
  • Add fresh herbs after baking for the best flavor.
  • Cottage cheese or Greek yogurt makes the muffins creamier and adds protein.
  • Aim for 20–30 g of protein per breakfast. Two muffins with a side of yogurt or fruit is a good place to start.
  • Pat wet veggies like spinach and mushrooms dry so the muffins don't turn watery.
  • Pair with overnight oats or a smoothie pack for variety through the week.