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Healthy Breakfast Egg Muffins: Easy Meal Prep for Busy Mornings

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These healthy breakfast egg muffins are quick, easy, and perfect for meal prep. Made with simple ingredients like eggs, veggies, and cheese, they’re fluffy, flavorful, and ready in under 25 minutes.

Ingredients

Scale
  • 8 large eggs
  • 1/4 cup milk (whole milk preferred, but any milk works)
  • 1 medium bell pepper, diced small
  • 1/2 medium yellow onion, diced
  • 1 cup fresh spinach, roughly chopped
  • 1/2 cup shredded cheddar cheese (sharp cheddar recommended)
  • 1/2 teaspoon fine sea salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon garlic powder
  • 1 tablespoon olive oil

Instructions

  1. Preheat your oven to 375°F (190°C). Grease a 12-cup muffin tin well with olive oil or cooking spray.
  2. Dice the bell pepper and onion into small, even pieces (about 1/4 inch). Roughly chop the spinach.
  3. Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the onion and bell pepper, cooking for 3-4 minutes until softened. Add the spinach and cook for another minute until wilted. Remove from heat and let cool slightly.
  4. In a large mixing bowl, crack the eggs. Add the milk, salt, pepper, smoked paprika, and garlic powder. Whisk vigorously for at least 30 seconds until completely uniform.
  5. Add the cooled vegetables and shredded cheese to the egg mixture. Stir gently until evenly distributed.
  6. Use a ladle or 1/4 cup measure to divide the mixture evenly among the 12 muffin cups, filling each about 3/4 full.
  7. Bake for 15-18 minutes, until the edges are golden brown and the centers are set but still slightly jiggly. Do not open the oven door during the first 12 minutes.
  8. Let the muffins cool in the tin for 5 minutes. Run a butter knife around the edges to loosen, then transfer to a wire rack to cool completely.

Notes

For the fluffiest muffins, whisk eggs until no streaks of white remain. Pre-cook vegetables to prevent sogginess. Do not open the oven door during the first 12 minutes of baking. Muffins can be stored in the refrigerator for up to 5 days or frozen for up to 3 months.

Nutrition

Keywords: egg muffins, breakfast meal prep, healthy breakfast, easy breakfast, egg cups, high protein breakfast

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