Egg Muffins: 3 Easy Meal Prep Ideas For Breakfast
Egg Muffin Meal Prep Ideas deliver 22g protein and 274 calories per muffin, providing three batch-cooking approaches for consistent breakfast nutrition. Six servings per batch prepare on the stovetop and reheat in seconds, removing decision fatigue from morning macro targets. Solves the challenge of hitting 20g+ protein at breakfast while keeping prep time under 20 minutes.
Ingredients
- •Egg, Whole, Large(600g)
- •Yellow Onion(30g)
- •1 pinch salt (to taste)
- •1 pinch pepper (to taste)
- •Spinach(60g)
- •Tomato, Cherry
- •Mozzarella Cheese(60g)
Part-skim mozzarella. Pre-shredded bags are convenient for meal prep.
- •Bacon, Pork(60g)
- •Cheddar Cheese(60g)
- •Mushrooms, Cremini(60g)
- •Bell Pepper(60g)
- •Parsley, Fresh(15g)
- •Garlic powder(1g)
Instructions
- 1Preheat oven to 350°F | 180°C. Lightly spray a 12-cup capacity muffin tin with nonstick oil spray.
- 2In a large bowl, whisk together eggs and onion. Season with salt and pepper, to taste.
- 3Add egg mixture halfway up into each tin of a greased muffin tin.
- 4Divide the three topping combinations into 4 muffin cups each.
- 5Bake for 15-20 minutes, until set.
- 6Let cool slightly, then serve OR store in an airtight container in the refrigerator for up to 4 days and reheat when ready to serve.
- 7Enjoy
Nutrition — Per Serving
274
calories
22g
protein
19g
fat
- Carbohydrates
- 4g
- Saturated fat
- 7.5g
- Sodium
- 499 mg
- Dietary fiber
- 0.7g
6 servings per batch · ~168g each
Macro data sourced from USDA FoodData Central
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How much protein do Egg Muffins: 3 Easy Meal Prep Ideas have per serving?
Each serving delivers 22g of protein and 274 calories with 19g fat and 4g carbs. This is a solid high-fat, moderate-protein breakfast option for hitting daily macro targets.
How long do these Egg Muffins take to prep?
Prep time is quick with 6 servings batch-prepared at once, giving you multiple breakfast meals ready for the week without spending much time in the kitchen.
Are these Egg Muffins good for muscle gain?
At 22g protein per serving, this recipe works well as a breakfast component during muscle gain phases, though you'll want to pair it with additional protein sources to reach higher daily totals.
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