High Protein Savory Egg Muffins

Packed with protein and bursting with flavor, these High Protein Savory Egg Muffins are your go-to recipe for a healthy, on-the-go breakfast or snack. Made with wholesome ingredients like nutrient-rich spinach, sweet red bell pepper, and lean turkey sausage, these muffins are both satisfying and nutritious. A blend of fluffy whole eggs and egg whites ensures a lighter texture, while a hint of sharp cheddar cheese adds a creamy, savory finish. Ready in just 40 minutes, these meal-prep-friendly egg muffins can be stored and reheated effortlessly, making them perfect for busy weekdays. Gluten-free and loaded with fresh vegetables and high-quality protein, this versatile recipe will keep your energy up and your taste buds delighted!

Nutriscore Rating: 67/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 12

Ingredients

• 8 large eggs
• 4 egg whites
• 0.25 cup milk
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 1 cup spinach, chopped
• 0.5 cup red bell pepper, diced
• 0.25 cup onion, finely chopped
• 0.5 cup lean turkey sausage, crumbled and cooked
• 0.5 cup cheddar cheese, shredded
• 1 spray olive oil spray

Directions

Step 1

Preheat your oven to 350°F (175°C) and lightly spray a muffin tin with olive oil spray.

Step 2

In a large bowl, whisk together the eggs, egg whites, milk, salt, and pepper until well blended.

Step 3

Stir in the chopped spinach, diced red bell pepper, and chopped onion until combined.

Step 4

Add the cooked turkey sausage and shredded cheddar cheese to the egg mixture and stir until evenly distributed.

Step 5

Pour the egg mixture evenly into the prepared muffin tin, filling each cup about 3/4 full.

Step 6

Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the egg muffins are set and lightly browned on top.

Step 7

Remove the muffin tin from the oven and let the egg muffins cool slightly. Then, gently run a knife around the edges of each muffin to release them from the tin.

Step 8

Serve warm, or cool completely and store in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave for about 30 seconds before serving, if desired.

Nutrition Facts

Serving size	955.7 grams (955.7g)

Amount per serving	% Daily Value*
Calories	1173

Total Fat 71.90g	92%
Saturated Fat 28.40g	142%
Polyunsaturated Fat 0.00g
Cholesterol 1636mg	545%
Sodium 3225mg	140%
Total Carbohydrate 29.00g	11%
Dietary Fiber 3.90g	14%
Total Sugars 9.20g
Protein 108.50g	217%

Vitamin D 359IU	1794%
Calcium 815mg	63%
Iron 12mg	69%
Potassium 1789mg	38%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 54.1%

Protein: 36.3%

Carbs: 9.7%