High Protein Egg Muffins
Make-ahead egg muffins loaded with veggies and cheese — 12g protein each, perfect for meal prep.
Prep
10 min
Cook
20 min
Total
30 min
Servings
12
Calories
110
Ingredients
- 12 eggs
- 1/4 cup milk
- 1 cup chopped spinach
- 1/2 cup diced bell pepper
- 1/2 cup diced ham
- 1 cup shredded cheddar
- Salt and pepper
Instructions
- 1
Preheat oven to 350°F; grease a 12-cup muffin tin.
- 2
Whisk eggs with milk, salt, and pepper.
- 3
Divide vegetables, ham, and cheese among cups.
- 4
Pour egg mixture over.
- 5
Bake 18–20 minutes until set.
- 6
Cool then store in fridge up to 5 days.
Nutrition Facts
Per serving · 110 calories
protein
12g
carbs
2g
fat
7g
fiber
0g
sugar
1g
sodium
180mg
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Frequently Asked Questions
Can I make egg muffins ahead of time?+
Yes — store in an airtight container in the fridge for up to 3 days. Reheat gently to preserve texture and flavor.
Can I freeze egg muffins?+
Most components freeze well for up to 3 months. Cool completely before freezing and thaw overnight in the refrigerator.
What can I serve with this egg muffins?+
Pair with a simple green salad, crusty bread, or roasted vegetables for a complete meal the whole family will love.
Recipe by Sarah Mitchell
Professional home cook · Tested in a real American kitchen
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