Meal Prep Egg Muffins
Grab-and-go egg muffins with vegetables and cheese. 80 calories each, 7g protein, bake once for the whole week.
Meal Prep Egg Muffins has 80 calories per serving, with 7g protein, 3g carbs, 5g fat, and 1g fiber. Prep 10 min, cook 20 min.
Nutrition per serving
6 serving(s)
80
Calories
7g
Protein
14% DV
3g
Carbs
1% DV
5g
Fat
6% DV
* %DV based on a 2000 calorie diet
📊 80 calories per serving.
🔥 8.8g protein per 100 cal.
Nutrition values are estimates based on standard ingredient data and may vary with the brands and portions you use. How we calculate nutrition.
Prep Time
10 min
Cook Time
20 min
Servings
6
Est. Cost
$4.00
Meal Prep Egg Muffins
These portable egg muffins are the ultimate meal prep breakfast. Bake a batch on Sunday and you have grab-and-go protein for the entire week. Each muffin has 80 calories and 7g of protein — eat 2-3 for a filling breakfast.
Ingredients
- 6 large eggs
- 4 egg whites
- 1 cup fresh spinach, chopped
- 1/2 bell pepper, diced
- 1/4 onion, diced
- 1/4 cup shredded cheddar cheese
- Salt and pepper to taste
- Optional: hot sauce, dried herbs
Instructions
-
Preheat oven to 350°F (175°C). Spray a muffin tin with cooking spray.
-
Whisk eggs and egg whites in a large bowl. Season with salt and pepper.
-
Stir in chopped spinach, bell pepper, onion, and cheese.
-
Pour mixture evenly into 6 muffin cups (about 3/4 full).
-
Bake for 18-20 minutes, or until centers are set and tops are lightly golden.
-
Cool for 5 minutes before removing from tin.
Nutrition Facts
| Nutrient | Amount (per muffin) |
|---|---|
| Calories | 80 kcal |
| Protein | 7g |
| Carbs | 3g |
| Fat | 5g |
| Fiber | 1g |
Tips
- Store in the fridge for up to 5 days or freeze for up to 1 month.
- Reheat in the microwave for 30 seconds.
- Mix up the vegetables: mushrooms, tomatoes, or zucchini work great.
- Add cooked turkey bacon or sausage for extra protein.
Dietary tags
What do these tags mean?
- High protein
- ≥ 25g protein per serving.
- High fiber
- ≥ 8g fiber per serving.
- Meal prep
- Stores 3+ days in the fridge or is freezer-friendly with reheat instructions.
- Low calorie
- Under 300 calories per serving.
- No cook
- No heat source required — assemble and eat.
Definitions are consistent across the site. Nutrition values are estimates based on standard U.S. database values; actual results vary by brand and portion.
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