Easy Breakfast Egg Muffins

Written By Jai Jackson

We know that getting the right fuel in life can be challenging especially if you're on a tight schedule. That’s why we’ve made this easy breakfast egg muffin recipe designed to help you hit your protein breakfast goals while saving you time throughout the week. These delicious, customizable egg muffins are perfect for meal prepping, so you can enjoy a nutritious breakfast on the go or save some time not cooking.

Ingredients:

  • 12 large eggs

  • 1/2 cup green peppers (diced)

  • 1/2 cup mushrooms (diced)

  • 1/2 cup onions (diced)

  • 1/2 cup ham (diced, optional)

  • Salt and pepper to taste

Instructions:

1. Preheat Oven: Preheat your oven to 350°F (175°C). This will give it time to warm up while you prepare the ingredients.

2. Prepare Muffin Tin: Spray a muffin tin with cooking spray or use muffin liners to prevent the egg muffins from sticking. This makes cleanup a breeze!

3. Whisk the Eggs: In a large bowl, crack the 12 eggs and whisk until fully blended. You can add a splash of milk for extra fluffiness if desired. Season with salt and pepper to taste.

4. Add Vegetables and Protein (Optional): Dice the green peppers, mushrooms, and onions (you can sauté them lightly if you prefer a softer texture) and add them to the egg mixture. If you're adding ham, dice it and stir it in as well.

5. Pour Into Muffin Tin: Pour the egg mixture evenly into the muffin tin. Make sure each muffin cup is filled about 3/4 full, as the eggs will expand while cooking.

6. Bake the Muffins: Place the muffin tin in the oven and bake for 15-20 minutes, or until the egg muffins are set and lightly golden on top. You can test by inserting a toothpick – it should come out clean.

7. Cool and Store: Once they’re done, let the egg muffins cool for a few minutes before removing them from the tin. Store your egg muffins in an airtight container in the fridge for up to 5 days. You can also freeze them for up to 3 months for longer storage.

Meal Prep Tips:

  • Make Ahead: These egg muffins are perfect for meal prep. You can make a batch on Sunday and have a quick, healthy breakfast ready for the week.

  • Customizable: Feel free to swap out the veggies or add any other protein sources you prefer, such as turkey or chicken sausage, spinach, or cheese. The possibilities are endless!

  • Grab and Go: Heat them up in the microwave for about 30 seconds, and you’ve got a protein-packed breakfast in just moments.

Why These Egg Muffins Are Perfect for You:

  • High Protein: With eggs as the base, you’re getting a rich source of high-quality protein, which is essential for muscle repair and growth after your workouts.

  • Low Prep Time: These egg muffins are super easy to make, with just a few simple ingredients and minimal hands-on time.

  • Customizable: Add your favorite vegetables and protein sources to tailor these egg muffins to your preferences.

Size & Muffin Tin Customization:

  • If you're using a large muffin tin that holds 6 large muffins, you'll need 6 eggs for the batch.

  • For a small muffin tin that holds 24 smaller muffins, 12 eggs are required. Adjust based on the size of your muffin tin!

Whether you’re getting your protein intake before hitting the gym or simply need a quick, healthy breakfast, these easy egg muffins are a game changer. Make them at the start of the week and enjoy a nutritious breakfast every day. Get ready to fuel your body with WorkTime’s meal-prep-friendly breakfast!

Have fun experimenting with your favorite ingredients and feel free to share your own version of the recipe with us! Enjoy!

Estimated Macros & Calories (Per Muffin)

Ingredients Breakdown (for 1 muffin):

  • Eggs (12 large): ~70 calories per egg, 6g protein, 5g fat, 1.5g carbs per egg

  • Green Peppers (1/2 cup): ~25 calories, 1g protein, 0g fat, 6g carbs

  • Mushrooms (1/2 cup): ~8 calories, 1g protein, 0g fat, 2g carbs

  • Onions (1/2 cup): ~30 calories, 1g protein, 0g fat, 7g carbs

  • Ham (optional, 1/2 cup): ~60 calories, 8g protein, 3g fat, 1g carbs

Per Muffin (with ham):

  • Calories: ~200 calories

  • Protein: ~15g

  • Fat: ~12g

  • Carbs: ~10g

Per Muffin (without ham):

  • Calories: ~140 calories

  • Protein: ~12g

  • Fat: ~9g

  • Carbs: ~9g

Total for the Full Batch (12 muffins):

  • Calories: 2400 (with ham) or 1680 (without ham)

  • Protein: 180g (with ham) or 144g (without ham)

  • Fat: 144g (with ham) or 108g (without ham)

  • Carbs: 120g (with ham) or 108g (without ham)

Notes: These estimates are based on typical ingredient portions and may vary depending on the exact brands and sizes of ingredients used.

The fat content comes primarily from the eggs, and protein from both the eggs and the ham.

You can adjust the recipe to suit your goals by modifying the add-ins or switching to leaner protein sources.

Jai Jackson