High Protein Egg Muffins | Meal Prep 12 in 25 Minutes 18g Protein

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High Protein Egg Muffins

High Protein Egg Muffins — Meal Prep 12 in 25 Minutes!

The ultimate busy person breakfast solution! Make 12 High Protein Egg Muffins on Sunday in just 25 minutes — grab 2 every morning for a 36-gram protein breakfast in under 30 seconds. Game-changing meal prep!

🛒 Base Recipe (Makes 12)

  • 8 large eggs
  • 1/4 cup milk
  • Salt, pepper, garlic powder
  • 1 cup baby spinach, chopped
  • 1/2 cup bell pepper, diced small
  • 1/2 cup cheddar cheese, grated
  • 6 slices turkey bacon, cooked and crumbled

👩‍🍳 Instructions

  1. Preheat oven to 180°C (350°F)
  2. Spray 12-cup muffin tin generously with oil
  3. Divide spinach, peppers, bacon into each cup
  4. Whisk eggs with milk, salt, pepper, garlic powder
  5. Pour egg mixture over fillings in each cup
  6. Top with cheese
  7. Bake 20-22 minutes until puffed and golden
  8. Cool 5 minutes before removing

🎨 4 Flavor Combinations

  • 🥓 Classic — bacon + cheddar + spinach
  • 🌶️ Mexican — chorizo + jalapeño + pepper jack
  • 🍄 Veggie — mushroom + feta + sun-dried tomato
  • 🐟 Smoked Salmon — salmon + cream cheese + dill

📊 Nutrition Per Muffin

  • 🔥 Calories: 145
  • 💪 Protein: 18g
  • 🌾 Carbs: 2g
  • ❄️ Freezes perfectly up to 3 months!

🥚 Make these this Sunday! Save this and share with a busy friend. Check our full breakfast meal prep collection for more grab-and-go protein ideas!

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