These savory high protein egg muffins are a simple and wholesome meal prep breakfast, lunch or snack. Each bite has 8 grams of protein and is packed with veggies. They’re easy to reheat throughout the week or store in the freezer and get a thank you from your future self! Pair them with a nutritious fiber source like berries, potatoes, quinoa, or winter squash for a well-balanced meal.
Note: you can use a classic muffin tin but these work much better if you use a silicone one. This will allow for an easier release once they’ve cooked and cooled. If you use a silicone muffin tin, be sure to put it on a baking sheet with a thin layer of water to reduce spilling.
High Protein Meal Prep Egg Muffins
12
servings20
minutes40
minutes40
minutesThese savory high protein egg muffins are a simple and wholesome meal prep breakfast, lunch or snack.
Ingredients
Mix-Ins2 tbsp 2 olive oil (code TRULYWELLWITHTRACY for 10% off)
1/4 cup 1/4 shallot or red onion, chopped
4 cloves 4 garlic, minced
3 3 scallions, chopped
1 1 red or orange red bell pepper, chopped
8 ounces 8 chicken sausage, chopped (I recommend one that is nitrate free like Applegate or Bilinski’s)
2 cups 2 kale, destemmed and chopped
avocado oil spray
Egg mixture6 6 pasture-raised eggs
2 2 egg whites
1/2 cup 1/2 cottage cheese (I recommend Good Culture)
1/2 tsp 1/2 dried oregano, basil, or Italian seasoning
1/2 tsp 1/2 high quality salt
1/4 tsp 1/4 black pepper
- Topping ideas
Feta or goat cheese
Avocado
Salsa
Hot sauce
Directions
- Note: you can use a classic 12 cup muffin tin but these work much better if you use a silicone one. This will allow for an easier release once they’ve cooked and cooled. If you use a silicone muffin tin, be sure to put it on a baking sheet with a thin layer of water to reduce spilling.
- Preheat the over to 375°F. Spray your muffin tin very generously with avocado oil cooking spray and set aside.
- Prepare the mix-ins: In a large skillet, heat oil over medium heat. Once hot, add garlic and onion. Sauté for 1-2 minutes, until fragrant.
- Add the red bell pepper and scallions to the skillet. Sauté until tender, 3-4 minutes.
- Add chicken sausage to the skillet. Toss to combine and cook undisturbed for 4 minutes or until the sausage starts to brown. Stir and continue to cook until the sausage is cooked on all sides. During the last minute, add the kale and toss to combine. Cook for another 1-2 minutes, until the kale has wilted.
- Remove the skillet from heat and allow to cool while you prepare your egg mixture.
- Prepare the egg mixture: in a blender (or large bowl), combine eggs, egg whites, cottage cheese and spices. Blend (or whisk) until well mixed.
- Once the mix-ins are cool to the touch, carefully spoon them into 12 cup muffin tins without overfilling.
- Pour egg mixture over the filling without over filling; the eggs will rise while baking.
- Bake for 18-20 minutes, until the tops of the egg muffins are golden brown. Remove from the oven and let cool before removing from the muffin tin.
- Top with goat cheese, avocado, feta, hot sauce, or anything of your choosing! The options are endless!
- Storage and Reheating Tips
- To store in the refrigerator: Let the muffins cool completely, then place in an airtight container in the refrigerator for up to 5 days.
- To freeze: Let the muffins cool completely, then individually wrap them in plastic wrap. Place them in a ziplock or Stasher bag and freeze for up to 3 months. Let thaw overnight in the refrigerator or reheat directly from frozen.
- To reheat: Reheat gently in the microwave on medium power until hot and warmed through to the center, about 30 seconds (from thawed) or 1 to 2 minutes (from frozen).
