Stovetop~35 minComplexity
Easy Breakfast Egg Muffins
These Breakfast Egg Muffins deliver 20g protein and 323 calories per muffin—a portable, grab-and-go breakfast format. Batch-preps 12 muffins in minutes, giving you nearly two weeks of breakfast portions ready to grab before training sessions. Perfect for lifters who need consistent morning protein without cooking every day.
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Ingredients
12 servings
- •Olive oil
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •12 Egg, Whole, Large(528g)
- •0.5 cup Whole Milk
- •1 tsp 1 teaspoon sea salt
- •0.5 tsp ½ teaspoon freshly cracked black pepper
- •12 oz Bacon, Pork
- •2 cup Cheddar Cheese
- •2 JalapeñO Pepper(28g)
- •Cilantro, Fresh
Instructions
- 1Preheat the oven to 350°F with a rack in the center position. Grease a 12-cup muffin tin with olive oil.
- 2In a large bowl, whisk together the eggs and whole milk until fully combined and slightly frothy, about 1–2 minutes.
- 3Evenly divide half of the cooked bacon, half the shredded cheddar, and half the jalapeño pepper among the 12 muffin cups.
- 4Pour the egg mixture over the fillings, filling each cup about three-quarters full. Top evenly with the remaining bacon, cheddar, and jalapeño.
- 5Bake at 350°F for 20–25 minutes, until a toothpick inserted into the center of a muffin comes out clean and the tops are set but still slightly moist.
- 6Remove from the oven and let cool in the tin for 5 minutes until firm enough to handle.
- 7Pop the egg muffins out of the tin and divide evenly into 2 airtight containers while still warm. Top with fresh cilantro if desired.
- 8Refrigerate for up to 5 days. To reheat, microwave individual muffins for 1 minute or warm in a 400°F oven for 5 minutes until heated through.
Nutrition — Per Serving
301
calories
20g
protein
23g
fat
- Carbohydrates
- 2g
- Saturated fat
- 9.1g
- Sodium
- 812 mg
- Dietary fiber
- 0.1g
12 servings per batch · ~104g each
Macro data sourced from USDA FoodData Central
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How much protein does Easy Breakfast Egg Muffins have per serving?
Each muffin contains 20g of protein and 323 calories, with 26g fat and just 2g carbs. This makes them a high-fat, minimal-carb breakfast option that fits keto or carnivore macro approaches.
How long does Easy Breakfast Egg Muffins take to prep?
This recipe has quick prep time and yields 12 servings at once, meaning you can batch-cook an entire week of breakfasts in a single session. You'll have grab-and-go muffins ready for weekday mornings.
Are Easy Breakfast Egg Muffins good for fat loss?
At 323 calories and only 2g carbs per serving, these muffins are well-suited for fat loss phases where keeping carbs minimal supports calorie deficits. The 20g protein per muffin helps preserve muscle while in a cut.
