Egg Muffins 3 Ways

Egg muffins 3 ways | Fitness meal prep breakfast series

Egg muffins are a healthy, convenient, and nutritious breakfast. They’re packed with protein and all kinds of tasty fillings, and you can mix and match any flavor combinations you like to whip up a whole week of breakfasts in no time! This recipe makes 12 egg muffins at once, so it’s perfect for prepping a week of breakfasts, and they also make a great healthy snack.

Today I’m sharing three simple flavors, all made with ingredients that are easy to find at any regular supermarket. They have plenty of protein (ham, edamame, and whitebait) and vegetables (spinach, tomato, and scallions). Together they’re not only delicious but also very nutritious, and you can come up with your own favorite flavors, like mushrooms, bell peppers, tuna, kimchi, tofu, and so on. The combinations are endless.

High-protein egg muffins, packed with protein and perfect for breakfast or a snack

What are egg muffins?

What goes into egg muffins

Egg muffins use eggs as the base, with separately prepared meat fillings, vegetables, and other fresh ingredients added in for all kinds of variations. They’re egg cups poured into a muffin tin and baked.

Eggs: Choose fresh, good-quality eggs, which keep more of their nutrients. Beat the eggs until well combined, then just add a little salt and pepper. Vegetables: Besides all that protein, of course you need some fiber too. Add all kinds of fresh vegetables: you can use mushrooms, leafy greens, or even corn. Try to cut the vegetables into small pieces. You can cook them first or add them straight into the eggs. Meat: If you want to add more protein or just more flavor, you can add small pieces of ham, sausage, shrimp, tuna, whitebait, and so on. All of these are great with vegetables. Like the vegetables, you can quickly stir-fry them first to add flavor, or add them straight into the eggs. Cheese: Oh~ cheese, cheese, cheese~ If you love cheese as much as I do, sprinkling Parmesan, goat cheese, mozzarella, or cheddar on top of the egg muffins are all perfect choices. I think everything gets better the moment you add cheese!

Plenty of protein (ham, edamame, and whitebait) and vegetables (spinach, tomato, and scallions). Together they’re delicious, and you can come up with your own favorite flavors

How to make perfect egg muffins

Now that we know what egg muffins are, it’s not hard to guess that they’re very easy to make. You’ll need a muffin tin; mine is a 12-cup muffin tin. To keep our egg muffins from sticking to the tin when we take them out after baking, we need to coat the bottom and sides of the muffin cups with a layer of oil. Regular household cooking oil is fine. Before you start preparing the ingredients, set the oven to 175°C (350°F) and start preheating. First prepare the eggs. Each cup in the tin gets one egg, so you’ll need 12 eggs in total. You can decide how many eggs to use based on how many cups your muffin tin has. Once the eggs are well beaten, give them a basic seasoning; I usually use salt and black pepper. Once seasoned, pour the eggs into the muffin tin, filling each cup about 70-80% full. Then add your fillings, either cooked first or straight into the eggs. You can use a fork to adjust them a little so the ingredients are mostly covered by the egg. To bake the egg muffins, set the oven to 175°C (350°F) and bake for 20-25 minutes. *Remember to always preheat the oven. Every recipe that uses the oven needs it preheated first. When the muffins come out of the oven, let them cool, then run a steak knife around the edge between the egg and the tin before taking the muffins out.

Fill the cups only 70-80% full with egg, because the eggs puff up as they bake. It’s normal for the egg muffins to shrink a little after baking.

Once the egg muffins have baked and cooled a little, run a steak knife around the edges, then take them out of the muffin tin.

How to store and reheat egg muffins

The great thing about making 12 egg muffins at once is that you’ve basically prepped a week of breakfasts. I usually bake 12 muffins on Sunday, so for the rest of the week I don’t have to spend time worrying about where to find a nutritious, tasty breakfast. And with 3 different flavors, you can enjoy a different one every day. Egg muffins are best kept in the fridge for no more than three days, so once they’ve cooled completely to room temperature, I pack them in zip-top bags or airtight containers and store them in the freezer. Egg muffins keep in the freezer for 3 months. The night before you want to eat them, move them from the freezer to the fridge to thaw slowly. Then in the morning, take them out of the fridge and reheat quickly in the microwave for 1-2 minutes, or steam them in a rice cooker until warm. Quick and easy.

Egg muffins are best kept in the fridge for no more than 3 days; any you can’t finish can be frozen.

Reheat egg muffins in the microwave for 1-2 minutes, or steam them in a rice cooker until warm.

Egg muffin video recipe tutorial

Even though this recipe is very simple, my YouTube video tutorial walks through the steps in detail so you can quickly see how to make it. https://youtu.be/rU0vhB1Mjz4

I also have lots of other healthy and delicious egg 🥚 recipes on my site:

❖ Low-carb quiche with cauliflower rice crust ❖ Eggs Benedict with light Greek yogurt hollandaise