Protein Atlas
Veggie-Loaded Egg Muffins high-protein recipe

breakfast · High Protein

Veggie-Loaded Egg Muffins

These savory Veggie-Loaded Egg Muffins provide approximately 32 grams of protein and 410 calories per serving. Packed with sautéed vegetables and cheese, they're baked in a muffin tin for an easy make-ahead breakfast or snack.

Serves 2 (4 muffins per serving)
34g protein 462 cal
Prep Time 15 min
Cook Time 25 min
Total Time 40 min

Nutrition per serving

Protein
34 g
Calories
462

Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.

Ingredients

2 servings
  • 8 large eggs
  • 1/4 cup milk — whole or 2%
  • 1/2 cup shredded sharp cheddar cheese
  • 1 cup fresh spinach — chopped
  • 1/2 red bell pepper — finely diced
  • 1/4 yellow onion — finely diced
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp olive oil — for sautéing
  • cooking spray

Steps

  1. Preheat oven to 350°F (175°C). Lightly spray a 12-cup muffin tin with cooking spray.
  2. Heat olive oil in a small non-stick skillet over medium heat. Add diced yellow onion and red bell pepper; sauté for 3-5 minutes until softened. Add chopped spinach and cook until wilted and any excess moisture has evaporated, about 2-3 minutes. Remove from heat and let cool slightly.
  3. In a large bowl, whisk together the eggs, milk, salt, and black pepper until well combined.
  4. Stir the cooled sautéed vegetables and shredded cheddar cheese into the egg mixture.
  5. Divide the mixture evenly among the 12 muffin cups, filling each about two-thirds full.
  6. Bake for 18-22 minutes, or until the egg muffins are set, lightly golden around the edges, and a toothpick inserted into the center comes out clean.
  7. Remove the muffin tin from the oven and let the egg muffins cool in the tin for 5 minutes before transferring them to a wire rack to cool completely.

Why This Works

These muffins deliver 32g protein (about 8g per muffin) from eggs and cheese. Baking in muffin tins creates portable portions—grab 2-3 for a quick breakfast. The vegetables add fiber and bulk without many calories.

Egg Muffin Tips

Grease tins well or use silicone—eggs stick. Don't overfill (3/4 full max) or they'll overflow. Pre-cook vegetables that release water (spinach, mushrooms) to avoid soggy muffins. Cool completely before storing.

Make It Your Own

Add cooked bacon, sausage, or ham for more protein. Use any cheese you like. These freeze well for 2 months—reheat from frozen in microwave for 60-90 seconds.