Quick High-Protein Baked Egg Muffins: Easy Make-Ahead Breakfast
These quick high-protein baked egg muffins are fluffy, customizable, and ready in under 30 minutes. Perfect for meal prep, they reheat in seconds and are a crowd-pleasing breakfast or snack.
- Prep Time: 10 minutes
- Cook Time: 18 minutes
- Total Time: 28 minutes
- Yield: 12 muffins 1x
- Category: Breakfast
- Cuisine: American
Ingredients
Scale
- 8 large eggs
- ¼ cup milk (whole milk recommended, but any milk works)
- ½ cup shredded cheddar cheese (sharp cheddar preferred)
- ¼ cup diced bell pepper (any color)
- ¼ cup diced onion (yellow or white)
- ¼ cup cooked and crumbled bacon (about 3 strips; turkey bacon or sausage works too)
- ¼ teaspoon salt (kosher salt recommended)
- ⅛ teaspoon black pepper (freshly ground)
- ⅛ teaspoon garlic powder (optional)
- Nonstick cooking spray (or butter for greasing)
Instructions
- Preheat your oven to 375°F (190°C). Position the rack in the middle of the oven.
- Prepare your add-ins: Dice bell pepper and onion into small, uniform pieces (about ¼-inch cubes). Cook bacon in a small skillet over medium heat until crispy (5-7 minutes), then drain on paper towels and crumble.
- Grease your muffin tin generously with nonstick cooking spray, covering the sides and bottom of each cup.
- Whisk the eggs and milk: Crack 8 eggs into a large mixing bowl. Add ¼ cup milk, salt, pepper, and garlic powder. Whisk vigorously for about 30 seconds until uniform and slightly frothy.
- Add your mix-ins: Stir in shredded cheese, diced bell pepper, diced onion, and crumbled bacon. Fold gently until evenly distributed.
- Fill the muffin cups: Pour the egg mixture evenly into the 12 prepared muffin cups, filling each about ¾ full.
- Bake for 15-18 minutes, until edges are set and lightly golden, and centers are just firm to the touch. A toothpick inserted in the center should come out clean.
- Cool for 2 minutes in the pan, then run a thin knife or spatula around the edges to loosen. Transfer to a cooling rack to cool completely if storing, or serve immediately.
Notes
For best texture, use room temperature eggs and don’t overmix. Sauté high-moisture vegetables (like mushrooms or spinach) first to prevent watery muffins. Let muffins cool completely before storing to avoid sogginess. These taste even better on day two as flavors meld.
Nutrition
- Serving Size: 1 muffin
- Calories: 95
- Sugar: 1
- Sodium: 220
- Fat: 6
- Saturated Fat: 2.5
- Carbohydrates: 2
- Protein: 10
Keywords: egg muffins, high protein breakfast, make ahead breakfast, baked egg muffins, meal prep breakfast, low carb breakfast, gluten free breakfast