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High Protein Breakfast Egg Muffins

These High Protein Breakfast Egg Muffins are simple yet satisfying. Packed with protein and veggies, they are perfect for busy mornings.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 12 muffins
Course: Breakfast, Brunch
Cuisine: American
Calories: 90
Ingredients Method Notes

Ingredients
  

For the Muffins
  • 1 tablespoon olive oil Adds healthy fat and enhances flavor; can substitute with avocado oil.
  • 1 medium orange bell pepper (finely diced) Provides sweetness; other colors can be used.
  • ½ cup yellow onion (finely diced) Adds depth of flavor; avoid if sensitive.
  • 1 ½ cup broccoli (chopped) Contributes fiber; spinach or kale are great substitutes.
  • 10 large eggs (at room temperature) Base of recipe, providing protein; substitute with flaxseed mixture.
  • ½ teaspoon garlic powder Enhances taste; fresh garlic for more robust flavor.
  • ½ teaspoon dried parsley Adds herbal freshness; fresh parsley works too.
  • ½ teaspoon ground black pepper For seasoning; adjust to taste.
  • ½ teaspoon salt Essential for flavor; can reduce for lower sodium.
  • ½ teaspoon crushed red pepper flakes (optional) Adds heat; omit for mild muffins.
  • 2 tablespoons chopped green onions (to garnish) Provides color and flavor; chives are a nice alternative.

Method
 

Preparation
  1. Preheat your oven to 350 degrees F (175 degrees C). Grease a muffin pan with cooking spray.
  2. Heat a skillet on medium heat with 1 tablespoon of olive oil. Add the diced bell pepper, onion, and broccoli. Sauté the veggies for 3-5 minutes until softened, then remove from heat.
  3. In a large bowl, crack the 10 eggs and whisk until blended. Stir in the garlic powder, dried parsley, black pepper, salt, and optional red pepper flakes.
  4. Add the sautéed veggies to the egg mixture and whisk until just combined.
  5. Pour the mixture into the greased muffin pan, filling each cup about 3/4 full.
  6. Bake for 17-20 minutes or until puffy and a toothpick comes out clean.
  7. Once baked, transfer to a serving platter and garnish with fresh green onions.

Notes

Don't overfill the muffin cups; aim for 3/4 full. These muffins store well in an airtight container for up to 5 days. They can be frozen for up to 3 months.