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Quick High-Protein Egg Bite Muffins: Easy 10-Minute Breakfast

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These Quick High-Protein Egg Bite Muffins are a forgiving, fast, and protein-packed breakfast that rescues you on busy mornings. Made with simple ingredients like eggs, cheese, and your favorite veggies or protein, they’re perfect for meal prep and crowd-pleasing.

Ingredients

Scale
  • 8 large eggs (room temperature preferred)
  • 1/4 cup milk (whole milk recommended, or 2% or unsweetened almond milk)
  • 1/2 cup shredded cheese (sharp cheddar recommended, or mozzarella or pepper jack)
  • 1/2 cup cooked protein, finely chopped (cooked bacon, crumbled sausage, or diced ham)
  • 1/2 cup vegetables, finely diced (bell peppers, onions, mushrooms, or spinach)
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • 1/4 teaspoon garlic powder (optional)
  • Non-stick cooking spray (for the muffin tin)

Instructions

  1. Preheat your oven to 375°F (190°C). Generously spray a 12-cup muffin tin with non-stick cooking spray.
  2. Dice your vegetables and cooked protein into small, uniform pieces (about pea-sized). If using raw vegetables like bell peppers or onions, you can sauté them for 2-3 minutes to soften, but it’s not necessary.
  3. In a medium mixing bowl, crack 8 large eggs. Add 1/4 cup milk, 1/4 teaspoon salt, 1/8 teaspoon black pepper, and 1/4 teaspoon garlic powder (if using). Whisk gently until the yolks and whites are just combined and the mixture is a uniform pale yellow. Do not over-whisk.
  4. Evenly distribute the diced vegetables and cooked protein among the 12 muffin cups. Sprinkle the shredded cheese on top of the fillings in each cup. Carefully pour the whisked egg mixture over the fillings, filling each cup about 3/4 full. Gently stir the fillings in each cup with a spoon or fork to distribute evenly.
  5. Bake for 15-18 minutes, until the edges are set and lightly golden and the centers are just slightly jiggly. A toothpick inserted into the center should come out clean or with a few moist crumbs.
  6. Remove the muffin tin from the oven and let it cool in the pan for 5 minutes. Run a small silicone spatula or knife around the edges of each cup to loosen them. They should release easily.
  7. Serve warm, or let cool completely on a wire rack before storing in an airtight container in the refrigerator.

Notes

For best results, use room temperature eggs and do not over-whisk. If using frozen spinach, thaw and squeeze dry to avoid watery egg bites. Let the muffins cool in the pan for 5 minutes before removing to prevent sticking. Store in the refrigerator for up to 5 days or freeze for up to 2 months.

Nutrition

Keywords: egg muffins, high protein breakfast, quick breakfast, meal prep, egg bites, easy breakfast

Find it online: https://lyrafeast.com/quick-high-protein-egg-bite-muffins-easy-10-minute-breakfast/