Your Grab-and-Go Breakfast Hero: Easy & Delicious Breakfast Egg Muffins!
Okay, busy bees, meal preppers, and anyone looking for a super convenient, protein-packed, and totally delicious way to start the day! Are you ready to revolutionize your mornings with a breakfast that’s easy to make ahead, perfectly portioned, and loaded with your favorite savory goodies? If you're dreaming of a warm, satisfying, and customizable breakfast solution, then you are in for a real treat!
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Protein-Packed Power: Loaded with eggs and optional meat/cheese, they provide a fantastic protein boost to keep you feeling full and energized. Veggie-Loaded Goodness: A great way to sneak in a serving of colorful vegetables like bell peppers, spinach, and onion right at the start of your day. Perfectly Portioned & Portable: Baked in a muffin tin, they’re naturally portion-controlled and easy to take on the go. Make-Ahead Marvels: Bake a batch on Sunday and enjoy them throughout the week! They reheat beautifully. Endlessly Customizable: The perfect base for using up leftover veggies, cheeses, or cooked meats. Low Carb & Keto-Friendly (depending on add-ins): A fantastic option for those following specific dietary plans.
Busy Weekday Mornings: Grab a couple as you head out the door! Healthy Meal Prep: Your breakfast for the week is sorted. A Quick & Satisfying Protein Snack: Perfect for post-workout or a mid-afternoon slump. A Light Lunch or Brunch Option: Pair with a simple salad. Getting Creative with Your Favorite Flavor Combinations!
Prep Your Muffin Tin & Oven: Grease it well! Whisk the Eggs & Milk: Get that eggy base smooth and seasoned. Stir in the Goodies: Add your cheese, veggies, and optional meat. Fill & Bake: Pour evenly into the muffin cups and bake until set and golden. Cool Slightly & Enjoy (or Store!): Perfect warm or reheated later.
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8 large eggs 1/4 cup whole milk (or any milk of your choice) 1/2 cup shredded cheddar cheese (or your favorite cheese blend) 1/2 cup diced bell pepper (any color or a mix) 1/2 cup chopped spinach (fresh, or frozen and thawed, squeezed very dry) 1/4 cup diced onion (yellow or red) 1/2 cup cooked ham or cooked bacon, chopped (optional, or use cooked sausage) 1/2 teaspoon salt 1/4 teaspoon black pepper, freshly ground Nonstick cooking spray or a little olive oil/butter (for greasing the muffin tin)
Preheat Oven & Prepare Muffin Tin: Preheat your oven to 350°F (175°C). Thoroughly grease a standard 12-cup muffin tin with nonstick cooking spray or by lightly brushing each cup with olive oil or melted butter. This is important to prevent sticking! Whisk Eggs & Seasonings: In a large mixing bowl, crack the 8 large eggs. Add the milk, salt, and black pepper. Whisk everything together vigorously until the egg yolks and whites are fully combined and the mixture is slightly frothy. Stir in Fillings: Add the shredded cheddar cheese, diced bell pepper, chopped spinach (ensure it's squeezed very dry if using frozen to avoid watery muffins), diced onion, and the cooked ham or bacon (if using) to the egg mixture. Stir gently with a spatula or spoon until all the fillings are evenly distributed throughout the eggs. Fill Muffin Cups: Carefully pour or ladle the egg mixture evenly into the prepared muffin tin cups, filling each cup about 3/4 full. Avoid overfilling, as they will puff up slightly while baking. Bake to Perfection: Place the muffin tin in the preheated oven. Bake for 18–22 minutes, or until the egg muffins are set, puffed up, and lightly golden on top. A knife or toothpick inserted into the center of a muffin should come out clean. Cool Slightly & Remove: Once baked, carefully remove the muffin tin from the oven and let the egg muffins cool in the tin for a few minutes (about 5 minutes). This helps them firm up and makes them easier to remove. Loosen & Serve/Store: Run a thin knife or a small offset spatula around the edges of each egg muffin to loosen it from the cup. Gently lift them out. Enjoy! Serve the Breakfast Egg Muffins warm. Alternatively, let them cool completely on a wire rack, then store them in an airtight container in the refrigerator for up to 4 days. To reheat, simply microwave for 20–30 seconds, or until warmed through.
Standard 12-Cup Muffin Tin Large Mixing Bowl Whisk Spatula or Spoon Cutting Board & Sharp Knife Measuring Cups & Spoons
Grease That Tin Well! Eggs love to stick, so don't skip thoroughly greasing your muffin tin, even if it's nonstick. Silicone muffin liners can also be a great option. Squeeze Frozen Spinach Dry: If using frozen spinach, thaw it completely and then squeeze out as much excess water as possible with your hands or by pressing it in a clean kitchen towel. This prevents soggy muffins. Don't Overfill: Fill muffin cups only about 3/4 full to allow room for the eggs to puff up during baking. Check for Doneness: They should be set and not jiggly in the center. A clean toothpick test is reliable. Endless Customization: This is where the fun begins! Cheeses: Try feta, goat cheese, Swiss, Monterey Jack, or a spicy pepper jack. Veggies: Add chopped mushrooms, broccoli florets (blanched or pre-cooked), zucchini, cherry tomatoes (halved), or jalapeños. Meats: Cooked sausage, leftover shredded chicken, or even crumbled tofu for a vegetarian protein boost. Herbs & Spices: Add fresh herbs like chives, parsley, or dill, or spices like garlic powder, onion powder, or a pinch of red pepper flakes.
Freezing for Later: Cooled egg muffins can be frozen! Place them in a single layer on a baking sheet to freeze individually, then transfer to a freezer-safe bag or container for up to 2-3 months. Thaw overnight in the refrigerator or reheat from frozen in the microwave or oven.
On-the-Go Breakfast: Perfect for busy mornings. With a Side of Fruit: For a balanced start to the day. Alongside Toast or an English Muffin. As a Light Lunch: Paired with a simple green salad. A Protein-Packed Snack: Great for any time of day.
Calories: 443 kcal (Around 22% of a 2000-calorie daily intake – a very satisfying portion!) Protein: 33g (An excellent 67% of your daily needs! Eggs and cheese deliver!) Total Fat: 30g (46% DV) Saturated Fat: 12g (A higher 77% DV – from eggs, cheese, and optional meat.)
Total Carbohydrates: 8g (A very low 3% DV! Great for low-carb preferences.) Sugars: 4g (5% DV – mostly from milk and veggies.)
Cholesterol: 775mg (A very high 259% DV! Eggs are the primary contributor here.) Sodium: 1070mg (47% DV – from cheese, optional meat, and added salt. Can be managed by using lower-sodium cheese/meats and adjusting salt.)
Selenium: 70µg (A fantastic 100% DV! Eggs are a selenium powerhouse.) Vitamin B2 (Riboflavin): 1mg (67% DV) Vitamin A: 3283IU (66% DV – from eggs and spinach/peppers!) Vitamin C: 51mg (62% DV – bell peppers are excellent for this!) Phosphorus: 575mg (58% DV) Vitamin K: 39µg (38% DV – spinach is a key source!) Vitamin B12: 2µg (37% DV – from eggs and optional meat) Calcium: 365mg (37% DV – cheese and milk contribute!) Vitamin B5 (Pantothenic Acid): 3mg (34% DV) Folate: 135µg (34% DV – spinach and eggs!) Vitamin D: 4µg (30% DV – eggs are a good source!) Vitamin B6: 0.53mg (26% DV) Zinc: 3mg (26% DV) Iron: 3mg (22% DV) Vitamin E: 3mg (21% DV) Potassium: 496mg (14% DV) Magnesium: 48mg (12% DV) Manganese: 0.23mg (11% DV) Vitamin B1 (Thiamin): 0.14mg (9% DV) Copper: 0.18mg (9% DV) Fiber: 1g (5% DV) Vitamin B3 (Niacin): 0.64mg (3% DV)
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