High Protein Egg Muffins

These high protein egg muffins are one of my favorite things to meal prep. They take about 30 minutes to make and you get 12 ready-to-go breakfasts for the week.

Each muffin is packed with protein from eggs, turkey sausage, and cheese. They’re filling enough to keep you going all morning without feeling heavy.

I love that you can just grab one or two from the fridge, heat them up, and breakfast is done. No cooking, no mess, no thinking about what to eat.

The mix of veggies and sausage in every bite makes them taste way better than plain eggs. It’s a simple recipe that anyone can make, even if you’re not big on cooking.

What Makes This Recipe So Good

Packed With Protein – Between the eggs and turkey sausage these muffins deliver serious protein to keep you full for hours.

Perfect for Meal Prep – Make a batch on Sunday and grab them from the fridge for quick breakfasts all week long.

Freezer Friendly – These egg muffins freeze beautifully so you can always have a healthy breakfast ready in minutes.

Ingredients

• 10 large Eggs
• 1/4 cup Whole Milk
• 1/2 tsp Salt
• 1/4 tsp Black Pepper
• 1 cup Cooked Turkey Sausage, crumbled
• 1/2 cup Shredded Cheddar Cheese
• 1/2 cup Baby Spinach, chopped
• 1/4 cup Red Bell Pepper, diced
• 2 Green Onions, sliced
• Nonstick Cooking Spray

Directions

Step 1

Preheat your oven to 375 degrees F. Spray a 12-cup muffin tin generously with nonstick cooking spray.

Step 2

In a large bowl, whisk together the eggs, milk, salt, and black pepper until smooth and well combined.

Step 3

Divide the crumbled turkey sausage, shredded cheddar cheese, chopped spinach, diced red bell pepper, and sliced green onions evenly among the 12 muffin cups.

Step 4

Pour the egg mixture over the fillings in each cup, filling each about three-quarters full. Give each cup a gentle stir with a fork to distribute the ingredients.

Step 5

Bake for 20 to 22 minutes until the egg muffins are puffed up and set in the center. A toothpick inserted in the middle should come out clean.

Step 6

Let them cool in the tin for 3 minutes before running a small spoon around the edges and popping them out. Serve warm or store in the fridge for meal prep.

Pro Tips

Squeeze the Moisture Out of the Spinach

Baby spinach holds a lot of water, and that water releases while baking. If you just chop it and toss it in, the extra moisture can make your egg muffins watery and soggy on the bottom.

After you chop the spinach, give it a quick squeeze with a paper towel to get rid of as much moisture as possible. It only takes a few seconds and it makes a big difference in the final texture.

Use Silicone Liners Instead of Cooking Spray

Even with a generous coat of nonstick spray, egg muffins love to stick to metal muffin tins. You end up leaving half the muffin behind when you try to pop them out.

Silicone muffin liners solve this completely. The muffins peel right out without any sticking or tearing. If you don’t have silicone liners, paper liners sprayed with cooking spray also work, but silicone is the best option here.

Don’t Skip That Gentle Stir

After you pour the egg mixture over the fillings, all the heavier stuff like the sausage and cheese will just sit at the bottom. If you skip the gentle stir, you’ll get muffins that are loaded on the bottom and plain egg on top.

Use a fork and give each cup just one or two quick swirls. You’re not trying to mix everything together – you just want to spread the fillings around so every bite has some of everything.

Related Recipes

• Instant Pot Egg Bites
• Instant Pot Chili
• Instant Pot Broccoli Cheddar Soup
• Instant Pot Chicken & Rice
• Instant Pot Salsa Chicken

Frequently Asked Questions

How long do these egg muffins last in the fridge?

These egg muffins will keep in the fridge for up to 4 days when stored in an airtight container. They’re perfect for weekly meal prep since you can grab one or two each morning without any extra cooking.

To reheat, just microwave them for about 30-45 seconds until warmed through. They taste just as good reheated as they do fresh out of the oven.