High Protein Vegetable Egg Muffins

Start your day with a nutrition-packed boost by whipping up these High Protein Vegetable Egg Muffins—a delicious, grab-and-go breakfast option that's as easy to make as it is satisfying to eat. Brimming with vibrant red bell peppers, nutrient-dense spinach, juicy cherry tomatoes, and a customizable touch of shredded cheddar cheese, these egg muffins deliver a flavorful way to power through your morning. With 12 large eggs and a hint of milk, they’re loaded with protein to keep you energized, while being conveniently baked in a muffin tin for perfect, individually portioned bites. Ready in just 35 minutes, these make-ahead egg muffins are ideal for meal prep, reheating beautifully for busy mornings. Whether you’re following a high-protein diet, looking for a low-carb breakfast, or simply craving wholesome, savory muffins, this recipe is sure to become a household favorite!

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 12

Ingredients

• 12 large Eggs
• 0.25 cup Milk (any variety, such as skim or unsweetened almond milk)
• 1 medium Red bell pepper, diced
• 2 cups Spinach, finely chopped
• 0.5 cup Cherry tomatoes, quartered
• 0.5 cup Cheddar cheese, shredded (optional for added protein)
• 0.5 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 tablespoon Olive oil or non-stick cooking spray

Directions

Step 1

Preheat your oven to 375°F (190°C) and lightly grease a 12-cup muffin tin with olive oil or non-stick cooking spray.

Step 2

In a large mixing bowl, crack all 12 eggs and whisk them together with the milk until fully combined.

Step 3

Add the salt and black pepper to the egg mixture and whisk again.

Step 4

Evenly distribute the diced red bell pepper, chopped spinach, and cherry tomatoes into the prepared muffin tin cups.

Step 5

Sprinkle the shredded cheddar cheese on top of the vegetables (if using).

Step 6

Pour the egg mixture into each muffin cup, filling them about three-quarters full.

Step 7

Carefully transfer the muffin tin to the preheated oven and bake for 18-20 minutes, or until the egg muffins are puffed up and fully set in the center.

Step 8

Once done, remove the muffin tin from the oven and let the muffins cool slightly before using a knife or spatula to loosen them from the cups.

Step 9

Serve warm or store in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave for 20-30 seconds before serving, if desired.

Nutrition Facts

Serving size	(1072.7g)

Amount per serving	% Daily Value*
Calories	1296.1

Total Fat 90.2g	0%
Saturated Fat 32.9g	0%
Polyunsaturated Fat g
Cholesterol 2292mg	0%
Sodium 2535.8mg	0%
Total Carbohydrate 22.8g	0%
Dietary Fiber 6.8g	0%
Total Sugars 10.0g
Protein 95.4g	0%

Vitamin D 529IU	0%
Calcium 995.5mg	0%
Iron 15.1mg	0%
Potassium 2078.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 63.2%

Protein: 29.7%

Carbs: 7.1%