High Protein Savory Egg Muffins
Elevate your breakfast game with these High Protein Savory Egg Muffins, a nutrient-packed and deliciously convenient meal prep solution! Perfect for busy mornings, these muffins combine protein-rich ingredients like lean turkey sausage, egg whites, and cheddar cheese with vibrant vegetables including spinach, red bell pepper, and onion. Baked to perfection in just 25 minutes, each fluffy, flavorful bite delivers wholesome energy to fuel your day. Gluten-free and easy to customize, these grab-and-go breakfast staples are ideal for meal prepping or enjoying fresh from the oven. Store them in the fridge and simply reheat for a quick, satisfying morning boost.
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Recipe Information
Ingredients
- 8 large eggs
- 4 egg whites
- 0.25 cup milk
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 cup spinach, chopped
- 0.5 cup red bell pepper, diced
- 0.25 cup onion, finely chopped
- 0.5 cup lean turkey sausage, crumbled and cooked
- 0.5 cup cheddar cheese, shredded
- 1 spray olive oil spray
Instructions
Preheat your oven to 350°F (175°C) and lightly spray a muffin tin with olive oil spray.
In a large bowl, whisk together the eggs, egg whites, milk, salt, and pepper until well blended.
Stir in the chopped spinach, diced red bell pepper, and chopped onion until combined.
Add the cooked turkey sausage and shredded cheddar cheese to the egg mixture and stir until evenly distributed.
Pour the egg mixture evenly into the prepared muffin tin, filling each cup about 3/4 full.
Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the egg muffins are set and lightly browned on top.
Remove the muffin tin from the oven and let the egg muffins cool slightly. Then, gently run a knife around the edges of each muffin to release them from the tin.
Serve warm, or cool completely and store in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave for about 30 seconds before serving, if desired.
Nutrition Facts
Calories |
1173 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 71.9 g | 92% | |
| Saturated Fat | 28.4 g | 142% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 1636 mg | 545% | |
| Sodium | 3225 mg | 140% | |
| Total Carbohydrate | 29.0 g | 11% | |
| Dietary Fiber | 3.9 g | 14% | |
| Total Sugars | 9.2 g | ||
| Protein | 108.5 g | 217% | |
| Vitamin D | 9.0 mcg | 45% | |
| Calcium | 815 mg | 63% | |
| Iron | 12.4 mg | 69% | |
| Potassium | 1789 mg | 38% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
