High Protein Egg Miffin Recipe

Why I Love This Recipe

These Egg Muffins are a game-changer for busy mornings! Packed with protein and low in points, they make the perfect breakfast for anyone on a health-conscious eating plan. At just 1 point for 4 muffins, they keep you full without feeling like you’re compromising on flavor or satisfaction. The addition of veggies like spinach and tomatoes makes them nutrient-dense, while the veggie crumbles provide a delicious, hearty texture. Whether you’re meal prepping or need a quick breakfast option, these muffins are the perfect go-to!

Recipe Details

Duration

• Prep Time: 5 minutes
• Cook Time: 20 minutes
• Total Time: 25 minutes
• Servings: 12 muffins
• Calories: 96 kcal per serving (1 muffin)

Ingredients

• 12 eggs
• 4 tablespoons water
• 1 cup veggie crumbles (cooked according to package directions, I used MorningStar Farms)
• 1 cup finely chopped tomatoes
• 1 cup chopped fresh spinach
• 1 teaspoon garlic powder
• ½ teaspoon onion powder
• ½ teaspoon ground black pepper
• ¼ teaspoon salt

Instructions

1. Preheat the Oven:
   Set your oven to 350°F (175°C) and allow it to preheat while you prepare the muffin mixture.
2. Prepare the Egg Mixture:
   Crack all 12 eggs into a medium bowl. Add 4 tablespoons water and beat the mixture until the eggs are fully combined and slightly frothy.
3. Add the Veggies and Seasonings:
   Stir in the following ingredients into the egg mixture:
   • 1 cup veggie crumbles (ensure they are cooked according to the package directions)
   • 1 cup finely chopped tomatoes
   • 1 cup chopped fresh spinach
   • 1 teaspoon garlic powder
   • ½ teaspoon onion powder
   • ½ teaspoon ground black pepper
   • ¼ teaspoon salt
     Stir until everything is evenly mixed.
4. Prepare the Muffin Pan:
   Spray a 12-slot muffin pan with non-stick cooking spray to prevent sticking.
5. Fill the Muffin Slots:
   Pour the egg mixture evenly into the muffin slots, filling each slot about ¾ full.
6. Bake the Muffins:
   Place the muffin pan in the oven and bake for 18-22 minutes, or until the sides begin to turn golden brown and the tops are set. If you insert a toothpick into the center of a muffin, it should come out clean.
7. Cool and Serve:
   Let the egg muffins cool for a few minutes before serving. You can also store them in an airtight container for later use!

Tips & Tricks

• Veggie Crumbles:
  I used MorningStar Farms veggie crumbles, but feel free to choose any plant-based crumbles you prefer. For a higher protein option, you can even use turkey crumbles if you’re not following a plant-based diet.
• Water in Egg Mixture:
  Adding water helps the eggs become fluffier when baked, making the muffins lighter and less dense. If you prefer denser muffins, you can omit the water.
• Customize the Veggies:
  These muffins are versatile, so you can switch up the veggies based on what you have on hand. Mushrooms, bell peppers, or even zucchini can work wonderfully in place of spinach or tomatoes.
• Meal Prep:
  Make a big batch of these muffins and store them in the fridge for up to 5 days. They’re great for a grab-and-go breakfast!

Notes

• Water in the Eggs:
  If you prefer richer muffins, you can substitute the water with milk or cream, but this will increase the calorie count.
• Make-Ahead:
  These muffins are perfect for meal prep. You can bake them ahead of time, store them in an airtight container, and keep them in the fridge for up to 5 days or freeze for longer storage.
• Add Cheese:
  For extra flavor, you can sprinkle shredded cheese (like cheddar or mozzarella) on top of each muffin before baking. Just be mindful of the added calories if you’re following a strict diet.

FAQs

1. Can I use frozen spinach instead of fresh?
Yes, you can use frozen spinach, but be sure to thaw and squeeze out any excess moisture before adding it to the mixture to prevent the muffins from becoming soggy.

2. Can I make these muffins dairy-free?
Absolutely! These muffins are already dairy-free, but if you want a richer flavor, you can add a dairy-free cheese or some nutritional yeast for a cheesy flavor without the dairy.

3. Can I freeze these egg muffins?
Yes, these muffins freeze well! Once they’ve cooled, place them in a freezer-safe bag or container and store for up to 3 months. When ready to eat, microwave them for 30-45 seconds to reheat.

4. Can I make these egg muffins without veggie crumbles?
Of course! If you don’t have veggie crumbles, you can either leave them out entirely or substitute them with diced cooked chicken, turkey, or sausage for an added protein boost.

Storage

• Refrigerator:
  Store the muffins in an airtight container in the refrigerator for up to 5 days.
• Freezer:
  These muffins freeze exceptionally well. Place them in an airtight, freezer-safe container or bag and freeze for up to 3 months. When ready to eat, microwave for 30-45 seconds.

These Egg Muffins are not only delicious but also an incredibly easy and healthy breakfast option that will keep you satisfied. Whether you’re on a health journey or just looking for a quick, protein-packed meal, these muffins are the perfect fit. Enjoy them with your favorite hot sauce, salsa, or avocado for an extra flavor kick