Egg Muffin Cups: A Perfect High Protein Breakfast

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Egg Muffin Cups: A Perfect High Protein Breakfast

  • I like to have a high protein breakfast to keep me going for my busy day ahead, but sometimes I want something more than just a smoothie. It has to be quick and easy though. These delicious muffins fit the bill perfectly! I’ve been wanting to try them for a while now. They’re perfect to make for the week ahead or make a double batch to freeze. Just pop one in the microwave when your are ready to eat. They’re also great to have on hand when you have company visiting, or for a delicious lunch or snack.

  • I decided to try two different combinations: Mushroom and turkey sausage with cheddar cheese and bell pepper with green chiles and Monterrey jack cheese. Since I was tying two different combinations I halved the recipe so if you are making all the muffins the same double the ingredients below.

    What you will need for Mushroom and sausage: (six muffins)

    6 eggs
    1/2 cup crumbled turkey sausage ( I used precooked sausage)
    1 cup crimini mushrooms
    1/4 cup chopped onion
    1/4 cup shredded reduced fat cheddar cheese
    1/4 teaspoon salt
    1/8 teaspoon pepper

    Bell Pepper and Chiles: (six muffins)

    6 eggs
    1/3 cup chopped bell peppers
    1/4 cup chopped green chiles (approx 1 small can)
    1/4 cup minced green onions
    1/4 cup reduced fat Monterrey jack cheese
    1/4 cup crumbled turkey sausage
    1/4 teaspoon salt
    1/8 teaspoon pepper

    Preheat oven to 350. Rinse and finely chop all vegetables. Grate cheese. Drain green chiles and set aside.

  • For mushroom and sausage: Saute the mushrooms and onions in a little olive oil for a few minutes, add the sausage to the pan and saute for a minute more. (I tossed in a few green onions at the end for color)

    For bell pepper: Saute bell peppers until they have softened a bit. Add sausage and saute until heated through, then add the green onions and stir.

  • Crack 6 eggs into a mixing bowl (12 if you are making all your muffins the same). Drizzle in a little milk, add salt and pepper and whisk.

  • Pic 9

    Add cheese and all other ingredients and stir to combine. (add the drained green chiles)

  • Spray a muffin tin generously with cooking spray. Use a good quality non stick muffin tin. Fill each cup 2/3 full.

    Bake for 20 minutes or until top is firm. Let cool a bit and slide a plastic disposable type knife around the muffins to remove.

    This makes approximately 12 muffins. If you add more ingredients it will make more.

    Notes: Since this was my first time making this I have a few tips for next time. These do puff up so don’t fill the cups more than two thirds full. I had left over mixture so I filled some of my cups almost to the top. They puffed up over the rim and looked beautiful, but dropped in the middle when I took them out of the oven. If you have extra mixture make a few more muffins. Also, I wiped some of the cooking spray out of the bottom of the cups thinking it was too much, and a few stuck at the bottom. Make sure to use enough cooking spray or oil. A good quality non stick muffin pan is essential for this. If I had use one of my old metal tins it would have definitely stuck. I also wouldn’t recommend using paper muffin cups as most reviews say the egg will stick to the paper.

    These were absolutely delicious! There are so many healthy ingredients you can add. I can’t wait to make this again with different vegetables. This pairs beautifully with fresh melons for a healthy and filling breakfast.

    This makes approximately 12 muffins. If you add more meat or vegetables it will make more.

    Hope you enjoy!


  1. Deborah says:

    Yum they looks so tasty!


  2. kristina says:

    definitely making these! glad you added not to fill to the top because i always top everything off if there’s extra ingredients haha. xx

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