If you’re looking for a quick and nutritious breakfast option, these high-protein egg muffins are the perfect choice.
Packed with diced ham, fresh spinach, and shredded cheese, they’re not only delicious but also versatile enough for an on-the-go meal or a hearty snack during the day.
These fluffy muffins are easy to customize and a fantastic way to fuel your morning or serve as a satisfying post-workout treat.
Add your favorite ingredients to make them uniquely yours!
Easy and Healthy High-Protein Egg Muffins
These savory egg muffins offer a delightful combination of flavors and textures.
The saltiness of the ham complements the freshness of spinach and the creaminess of melted cheese, creating a savory bite that satisfies and energizes.
A versatile recipe for breakfast lovers, these muffins fit perfectly into any high-protein food plan.
Their convenient size and balanced nutrition make them a meal-prep staple for busy lifestyles.
Quick Prep and Cooking Tips
Prepping these muffins is simple and efficient.
With minimal ingredients and quick steps, you can have a batch ready in under 30 minutes.
- Tip: Preheat your oven thoroughly for even cooking and a golden-brown exterior.
- Allow the muffins to cool for a few minutes in the pan before removing them for the best results.
Customizing Your Muffins
One of the highlights of this recipe is its adaptability.
Swap out the ham for turkey, chicken, or even a plant-based alternative.
Add vegetables like diced bell peppers, mushrooms, or zucchini for extra flavor and nutrients.
Try experimenting with different cheeses, such as feta for tanginess or pepper jack for a hint of spice.
The possibilities are endless, making this recipe exciting and fresh every time you make it.
Nutritional Benefits
These egg muffins aren’t just tasty; they pack a nutritional punch.
With 7 grams of protein per muffin, they’re an excellent option for those aiming to incorporate more protein into their diet.
Spinach and eggs provide essential vitamins, while the ham and cheese contribute satisfying flavor and protein.
Low in calories, they’re perfect for anyone seeking a guilt-free breakfast or snack.
Perfect for Meal Prep
Make mornings stress-free by preparing a batch of these muffins in advance. Store them in the refrigerator for up to 5 days or freeze for longer storage.
To reheat, simply microwave for 30 seconds to 1 minute, and enjoy a warm, protein-packed start to your day.
Pair with a side of fruit or a smoothie for a complete meal.
Ingredients
- 6 large eggs
- 1 cup diced ham
- 1 cup fresh spinach, chopped
- 1 cup shredded cheese (cheddar or your choice)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon garlic powder (optional)
- Cooking spray or oil for greasing the muffin tin
Instructions
- Preheat the Oven: Preheat your oven to 350°F (175°C) and grease a muffin tin with cooking spray or oil.
- Whisk the Eggs: In a large bowl, crack the eggs and whisk until well combined. Season with salt, pepper, and garlic powder, if using.
- Add Fillings: Stir in the diced ham, chopped spinach, and shredded cheese until evenly distributed.
- Fill the Muffin Tin: Pour the egg mixture into the prepared muffin tin, filling each cup about 3/4 full.
- Bake: Place the muffin tin in the preheated oven and bake for 18-20 minutes, or until the egg muffins are set and lightly golden.
- Cool and Serve: Allow the muffins to cool for a few minutes in the pan before gently removing them. Serve warm or store in the refrigerator for later.
Cook and Prep Times
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
Nutrition Information
- Servings: 12 muffins
- Calories: 90kcal per muffin
- Fat: 6g
- Protein: 7g
- Carbohydrates: 1g
Enjoy these savory high-protein egg muffins as a convenient and delicious way to start your day or stay fueled throughout the week.