These high-protein egg muffins pack 30g+ of protein per serving, making them a meal prep friendly win for quick healthy dinner ideas and breakfast ideas in one batch. Make a dozen on Sunday and you've got grab-and-go meals ready all week.
Prep time: 10 minutes | Cook time: 18 minutes | Total time: 28 minutes | Makes: 12 muffins (serves 6, 2 muffins each)
Ingredients:
- 12 large eggs
- 1 cup cottage cheese (low-fat works)
- 1 cup cooked ground turkey or turkey sausage, crumbled
- 1 cup baby spinach, chopped
- 1/2 cup shredded cheddar cheese
- 1/2 cup diced bell pepper
- 1/4 cup diced red onion
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Nonstick cooking spray
Instructions:
1. Preheat the oven to 375°F (190°C) and generously spray a 12-cup muffin tin with nonstick cooking spray.
2. Whisk the eggs in a large bowl, then stir in the cottage cheese, garlic powder, salt, and pepper until well combined.
3. Fold in the cooked turkey, spinach, cheddar, bell pepper, and red onion.
4. Divide the mixture evenly among the 12 muffin cups, filling each about three-quarters full.
5. Bake for 16-18 minutes, until the egg muffins are set in the center and lightly golden on top.
6. Let cool in the tin for 5 minutes, then run a knife around the edges and lift out. Serve warm or cool completely for storage.
Tips:
- Meal prep storage: Refrigerate in an airtight container for up to 5 days, or freeze for up to 3 months. Microwave a refrigerated muffin for 30-45 seconds to reheat.
- Customize the fillings: Swap in ham, bacon, mushrooms, or feta — just keep the veggie total about the same so the muffins set properly.
- Avoid sticking: Grease the tin generously, or use silicone muffin liners for easy removal every time.
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