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Quick High-Protein Breakfast Egg Muffins – Easy Meal Prep

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These Quick High-Protein Breakfast Egg Muffins are the answer to that 6 AM scramble. They are warm, savory, and packed with enough protein to keep you full until lunch, perfect for meal prep and grab-and-go mornings.

Ingredients

Scale
  • 8 large eggs
  • 1/4 cup milk (whole, 2%, or unsweetened almond milk)
  • 1/2 cup cooked breakfast sausage, crumbled
  • 1/2 cup shredded cheddar cheese
  • 1/2 cup diced bell pepper (any color)
  • 1/4 cup finely diced onion (yellow or white)
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon garlic powder

Instructions

  1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with silicone liners or spray generously with non-stick spray.
  2. In a small skillet over medium heat, cook crumbled breakfast sausage until browned and cooked through, about 5-7 minutes. Set aside to cool slightly.
  3. In a large mixing bowl, crack 8 large eggs. Add milk, salt, black pepper, and garlic powder. Whisk vigorously for about 1 minute until frothy.
  4. Add diced bell pepper, finely diced onion, cooked sausage, and shredded cheddar cheese to the egg mixture. Stir gently until evenly distributed.
  5. Pour the egg mixture into the prepared muffin cups, filling each about 3/4 full.
  6. Bake for 15-18 minutes, until edges are set and lightly golden, and centers are just barely set.
  7. Let the egg muffins cool in the pan for 5 minutes, then remove from the tin.
  8. Serve immediately or let cool completely on a wire rack before storing.

Notes

Don’t over-bake; pull muffins when centers are just barely set. For watery veggies like mushrooms or spinach, sauté first to remove moisture. Whisk eggs until frothy for fluffier muffins. Let muffins cool in pan for 5 minutes to set.

Nutrition

Keywords: egg muffins, breakfast meal prep, high protein, easy breakfast, grab and go, healthy breakfast

Find it online: https://forkifyfun.com/quick-high-protein-breakfast-egg-muffins-easy-meal-prep/