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Easy Meal Prep Egg Muffins with Variations

Close-up of a savory egg muffin with spinach and sausage, showing a bite taken out to reveal the fluffy interior.
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Make these simple, high-protein egg muffins for quick, grab-and-go breakfasts. This recipe is perfect for meal preparation and can be customized with your favorite fillings.

Ingredients

Scale
  • 12 large eggs
  • 1/4 cup milk (any type)
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 cup chopped cooked meat (like sausage or bacon) OR 1 cup chopped vegetables (spinach, peppers, onion)
  • 1/2 cup shredded cheese (optional)

Instructions

  1. Preheat your oven to 375°F (190°C). Lightly grease a 12-cup standard muffin tin or use silicone liners.
  2. In a large bowl, whisk together the eggs, milk, salt, and pepper until fully combined and slightly frothy.
  3. Distribute your chosen fillings (cooked meat, vegetables, or a mix) evenly among the 12 muffin cups. Do not overfill; aim for about 1 to 2 tablespoons of filling per cup.
  4. Pour the egg mixture over the fillings in each cup, filling them about three-quarters full. Sprinkle cheese on top if you are using it.
  5. Bake for 15 to 18 minutes, or until the eggs are set and a toothpick inserted into the center comes out clean.
  6. Let the egg muffins cool in the tin for 5 minutes before carefully removing them.

Notes

  • For Keto/Low Carb: Omit milk and use heavy cream or skip the liquid entirely. Use only meat and non-starchy vegetables like spinach or mushrooms.
  • Storage: Store cooled egg muffins in an airtight container in the refrigerator for up to 4 days.
  • Freezing: Place cooled muffins on a baking sheet to freeze solid, then transfer them to a freezer bag. They keep well for up to 2 months. Reheat from frozen in the microwave for 60-90 seconds.

Nutrition

Find it online: https://kitchnkudos.com/easy-egg-muffin-meal-prep-recipe/