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.
Ingredients
- •Olive oil
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Egg, Whole, Large
- •Whole Milk(120g)
- •1 teaspoon sea salt
- •½ teaspoon freshly cracked black pepper
- •Bacon, Pork(340g)
- •Cheddar Cheese(480g)
- •JalapeñO Pepper
- •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 or cooking spray.
- 2In a large bowl, whisk together the eggs, milk, salt, and pepper.
- 3Evenly divide half of the bacon, half the cheese, and half the jalapeños among the muffin cups. Pour the egg mixture over top, filling each cup about half full. Evenly top with the remaining bacon, cheese, and jalapeños.
- 4Bake until a toothpick inserted into the center of a muffin comes out clean, 20 to 25 minutes.
- 5Serve topped with fresh cilantro, if using. Store refrigerated in an air-tight container for up to 5 days. (To reheat, microwave for 1 minute or warm in a 400°F oven for 5 minutes.)
Nutrition — Per Serving
323
calories
20g
protein
26g
fat
- Carbohydrates
- 2g
- Saturated fat
- 11.8g
- Sodium
- 887 mg
- Dietary fiber
- 0.0g
12 servings per batch · ~78g 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.
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