Breakfast

June 18, 2021

Easy Healthy Breakfast Egg Muffins (High Protein!)

These Healthy Breakfast Egg Muffins are easy to make, high in protein, and perfect for meal prep. They're made with eggs, egg whites, spinach, tomatoes, hash browns, turkey bacon, and feta cheese, so even the egg haters will love this recipe!

I feel like eggs are like the Patriots - you either love 'em or you hate 'em. I've never really met someone that thinks eggs are just "ok," so I guess I'm the exception! I can do scrambled eggs or a fried egg here and there, but not every day. I need my space 😂

So when my husband's boss told me he really wanted an easy meal prep breakfast recipe, my first thought was egg muffins. But then I remembered that a lot of people don't like eggs, let alone an egg muffin.

Determined to prove to myself and those egg haters that egg muffins could in fact be both delicious and worth the work, I set out to write my own recipe for healthy egg muffins. And let me tell you, I wouldn't mind meal prepping these babies for breakfast for a whole week!

Today's recipe for Healthy Breakfast Egg Muffins is so easy to make and full of flavor - you just have to give them a try! And yes, it's an egg recipe even the egg haters will love!

A cooling rack of protein egg muffins

What makes these "healthy egg muffins?"

With all my recipes, I try really hard to balance out the macros (macronutrients) so you're getting a little bit of everything, especially protein. Protein is the hardest macronutrient to get enough of, so I'm always conscious of how I can add more protein to my recipes, including baking!

Eggs are naturally a good source of protein (6g per large egg), but they're also high in fat (heart-healthy fats, don't worry!), so if you eat two or three eggs, you're getting about 65% of your calories from fat and only 35% of your calories from protein.

When I decided to make these healthy breakfast egg muffins, I wanted to make sure the fats and protein were more balanced, so I used a mixture of regular eggs and liquid egg whites (100% protein) to boost the protein content without adding more fat. Using liquid egg whites also makes the egg muffins fluffier and lighter, so you're not taking a bite into a dense mass of egg. (You're welcome!)

A muffin tin of healthy breakfast egg muffins

Ingredients for Protein Egg Muffins

  • Fresh spinach: a great plant-based source of protein, calcium, vitamin K, and potassium. Make sure to chop the spinach into pieces so you don't get a big bite of leaves!
  • Cherry tomatoes: I chose these over Roma tomatoes because they're less liquidy and more firm. I also love the "burst" you get when you bite into one!
  • Shredded hash browns: adds so much flavor to these healthy egg muffins because they're sauteed to crispy perfection on the stove prior to being baked in the oven. They also help bulk up the egg muffins so you're not eating just egg!
  • Crispy turkey bacon: cooked along with the hash browns for extra flavor and texture. Just wait until you smell the skillet! Turkey bacon is also lower in fat and sodium than traditional bacon, so the macros balance out a little more. This brand is my favorite (not sponsored).
  • Eggs and egg whites: this mixture will ensure these healthy breakfast egg muffins are macro-friendly and less dense than other recipes out there! Don't worry about separating whites from yolks, just buy a carton of liquid egg whites. I use egg whites in other recipes (like this Single Serving Waffle or my Sheet Pan Chicken Cordon Bleu) so they won't go to waste!
  • Feta cheese crumbles: my absolute favorite type of cheese! It perfectly compliments the bacon and eggs. I used fat-free to boost the protein without adding too much extra fat, but you can also use reduced-fat.

A muffin tin with spinach and tomatoes in it
A muffin tin with breakfast egg muffin ingredients in it

How to Make Healthy Breakfast Egg Muffins

I love this egg cup recipe because once the ingredients are ready, everything is built right in the muffin tin! Just a little bit of prep work and you're ready to go.

Start by sauteing the hash browns and bacon in a large skillet until golden and crispy. Drain any excess oil and use a paper towel to pat the food dry of excess oil.

Meanwhile, in a large glass measuring cup, whisk together the eggs, egg whites, almond milk, and seasonings until well combined. This is your "egg batter" for the egg muffins.

Now comes the fun part: the layers! Gather all your chopped veggies and remaining ingredients. Layer the spinach, tomatoes, and hash browns and bacon in each muffin tin.

All the ingredients for protein egg muffins in a muffin tin

Pour the "egg batter" on top of the prepared muffin tins. It should come up no more than 3/4 of the way full. You'll notice that you won't need as much as you think for each tin because of all the toppings!

Top each egg muffin with the feta cheese and diced green onions. Bake for 17-20 minutes in the oven and let cool for 5 minutes before transferring to a cooling rack.

That's it! Prep the ingredients, fill the muffin tin, and bake! You've got yourself the easiest meal prep breakfast recipe ever!

A stack of healthy breakfast egg muffins

Tips for Making the Best Egg Muffins

  1. Add milk to your egg batter: in addition to using a mixture of eggs and egg whites, adding milk will help make the egg muffins fluffier and less dense. I do this with my scrambled eggs too and it's amazing!
  2. Add lots of veggies: another reason people usually don't like eggs is because they're served just eggs. By adding lots of vegetables like spinach, tomatoes, hash browns (potatoes), and green onions, your eggs will be anything but boring!
  3. Don't cool in the muffin tin: I made this mistake once and my eggs turned out rubbery. To prevent rubbery muffins (aka overcooked muffins), only let your healthy egg muffins cool for 5 minutes in the pan. They continue to cook as long as they're in there, but they need a few minutes to really solidify so they don't break apart.
  4. Use silicone liners: reusable silicone muffin liners like these will prevent your egg muffins from sticking to the pan but also prevent them from tearing apart like paper liners would. They're also incredibly easy to clean! If you don't have any, just make sure to grease your muffin tin with a good layer of cooking spray.

How to Store Your Muffins

In the fridge

Store in an airtight container or gallon size ziploc bag for up to four days. You can also invest in a muffin tin that comes with a lid like this one! It's a game changer for me and well worth the extra money.

In the freezer

Let the healthy egg muffins cool completely at room temperature, then wrap individually in tin foil and store in an air-tight container for up to 3 months. To reheat, transfer the egg muffins you want to eat to the fridge the night before, then remove the foil and microwave until heated through. You might need an extra touch of salt too!

A high protein egg muffin with a bite out of it

I can't wait to see how many times you make these delicious Healthy Breakfast Egg Muffins! They're perfect for meal prep and on-the-go breakfasts.

Be sure to leave a star rating and review if you try this recipe so I and other readers know how you liked it! You can also tag me on Instagram. I love seeing my recipes in your home!

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Easy Healthy Breakfast Egg Muffins (High Protein!)

These Healthy Breakfast Egg Muffins are easy to make, high in protein, and perfect for meal prep. They're made with eggs, egg whites, spinach, tomatoes, hash browns, turkey bacon, and feta cheese, so even the egg haters will love this recipe!

Author:

Brooke Harmer

Prep:

20

min

cook:

20

min

total:

40

min

servings:

12

Ingredients

  • 5 eggs
  • ¾ C liquid egg whites
  • ¼ C unsweetened almond milk
  • 1 tsp dried basil
  • 1 tsp Everything But The Bagel seasoning
  • 2½ C frozen shredded hash browns
  • 3 slices Jennie-O turkey bacon, diced
  • 1 Tbsp olive oil
  • 2 C chopped spinach
  • ½ C diced cherry tomatoes
  • ¼ C fat-free feta crumbles
  • ¼ C diced green onions

Instructions

  1. Preheat the oven to 375°F and spray a muffin tin with cooking spray.
  2. Heat a large skillet to medium heat with the olive oil. Saute the hash browns and diced bacon for 10 minutes or until the hash browns are cooked and crispy. Drain all the excess oil and set aside.
  3. Whisk together the eggs, egg whites, milk, basil, and Everything seasoning in a large glass measuring cup.
  4. To build the muffin cups, layer the ingredients in each muffin tin in the following order: spinach, tomatoes, hash browns/bacon, eggs, feta cheese, and green onions. The egg mixture should fill the tin about ¾ of the way full.
  5. Bake for 17-20 minutes. Let cool in the pan for 5 minutes, then transfer to a cooling rack. Store in an air-tight container in the fridge for up to 4 days or freeze for up to 3 months.

Notes

Nutrition facts are a calculated estimate of one muffin.

Nutrition

Serving: 1 muffin / Calories: 76 / Fat: 3.9g / Saturated Fat: 1.3g / Carbohydrates: 4.3g / Sodium: 75mg / Fiber: 0.6g / Sugar: 0.5g / Protein: 5.6g