Here’s the complete High-Protein Egg Muffins recipe you were pointing to (like the one on littlehealthylife.com) — perfect for breakfast, meal prep, and healthy eating 🍳🥦🧀
🥚 High-Protein Egg Muffins
Savory, flavor-packed, and ready in about 25 minutes
Prep Time: ~10 minutes
Cook Time: ~18–22 minutes
Servings: 6 muffins
🧾 Ingredients
Base
- 6 large eggs
- ¼ cup milk or cream (or unsweetened almond milk)
- Salt & pepper to taste
Mix-In Options (Choose 1–3)
- ½ cup chopped spinach
- ½ cup bell peppers, diced
- ½ cup onions, finely chopped
- ½ cup feta or shredded cheese
- ½ cup cooked ham or turkey
Optional seasoning:
- ½ tsp garlic powder
- ½ tsp Italian seasoning or paprika
👩🍳 Instructions
1️⃣ Preheat oven
- Heat to 350°F (175°C)
- Grease a 6-well muffin tin or use silicone liners
2️⃣ Whisk eggs & milk
- Crack the eggs into a bowl, add milk, salt, pepper, and seasonings
- Whisk until smooth and slightly frothy
3️⃣ Add mix-ins
- Stir in vegetables, cheese, and/or meat until evenly combined
4️⃣ Fill muffin cups
- Pour mixture evenly into muffin wells, about ¾ full to avoid overflow
5️⃣ Bake
- 18–22 minutes until centers are set and tops are lightly golden
6️⃣ Cool & serve
- Let cool 5 minutes before removing from pan
🥗 Nutrition (Approx per Muffin)
- Calories: ~100–120
- Protein: ~8–10 g
- Fat: ~6–8 g
- Carbs: ~1–4 g (mostly from veggies)
✨ These are high-protein, low-carb, and meal-prep friendly — store in the fridge up to 4 days or freeze for weeks.
🍳 Tips & Variations
✔ Extra fluffy: whisk eggs a bit longer for more air
✔ Veggie loaded: add chopped spinach, zucchini, mushrooms
✔ Meaty: turkey bacon, chopped chicken, or diced ham
✔ Cheesy: sprinkle mozzarella or cheddar on top before baking
✔ Keto: use full-fat cream and extra cheese
