Eating Healthy - June 15, 2022

7 High-Protein Muffin Tin Breakfasts That Are Perfect for Meal Prep

admin June 15, 2022

0 49 9 min read

I’ve said it before, and I’ll say it again: Breakfast is my favorite meal of the day. Most days, I make a point to cook a quick bowl of oatmeal or scramble a few eggs, then curl up on my couch for a few minutes to eat. Other days, I’m tired and cranky and don’t have energy for all that, but the promise of something for breakfast is what ultimately gets me out of bed. No matter which of these scenarios you best relate to, everyone can benefit from having a few healthy, make-ahead, packable breakfast recipes up their sleeve.

If I’m not feeling sweet overnight oats, my go-to make-ahead breakfast is a batch of egg “muffins,” which are basically just mini frittatas. They’re a little more meal prep-friendly than their full-sized counterparts because they’re pre-portioned and don’t take quite as long to cook. The following seven egg muffin recipes run the gamut from savory to slightly sweet, and use a variety of different ingredients.

All of these recipes include some kind of vegetable, and pack at least six grams of protein per muffin. The amount of calories, fat, and carbs varies by recipe, since each calls for different add-ins. The best way to reheat the muffins is in an oven or toaster oven for 5 minutes, but you can also reheat them in the microwave (or just eat ’em cold!). They’re great alongside fruit or toast, too, if you want to add more fiber and healthy carbs! If you cook one of the recipes or have questions, post a photo on Instagram and tag @selfmagazine and @xtinebyrne (that’s me!), or DM us—we want to see how it goes!

Oh, and if you don’t have a muffin tin? Here’s one that we love for $27.

- Pinterest
Andrew Purcell, Carrie Purcell1

Spinach, Quinoa, and Parmesan Egg Muffins

If you want to add cooked whole grains to your egg muffins quinoa is your best bet: It doesn’t get waterlogged or mushy, and if you opt for red or black quinoa, it can actually add a little pop of crunch. Get the recipe here.

Per muffin: 87 calories, 5 g fat (2 g saturated), 4 g carbs, 0 g sugar, 1 g fiber, 7 g protein
- Pinterest
Andrew Purcell, Carrie Purcell2

Pizza Egg Muffins

Adding pizza flavors to other foods is always a good idea, but sometimes it takes some strategic ingredient swapping. Fresh tomatoes and fresh mozzarella would emit too much water as they cooked with the eggs, making for soggy muffins—instead, this recipe calls for sun-dried tomatoes and shredded mozzarella (the stuff you buy in a bag, which is much drier than the fresh kind), which add the same flavor without compromising texture. Get the recipe here.

Per muffin: 100 calories, 5 g fat (2 g saturated), 6 g carbs, 1 g sugar, 1 g fiber, 7 g protein

- Pinterest
Andrew Purcell, Carrie Purcell3

Super Green Egg Muffins

The greens + cheese + eggs formula is about as simple as it gets, but it doesn’t disappoint. These have lots of chopped kale, plus a little bit of parsley and scallions for extra flavor. Get the recipe here.

Per muffin: 84 calories, 6 g fat (2 g saturated), 1 g carbs, 1 g sugar, 1 g fiber, 6 g protein
- Pinterest
Andrew Purcell, Carrie Purcell4

Sweet Potato Peanut Butter Egg Muffins

These egg muffins are sweeter than others on this list and a little more…well, muffin-like. Mashed sweet potato gives them a starchier texture, while peanut butter keeps them moist and a chopped apple adds crunchy sweetness. Get the recipe here.

Per muffin: 88 calories, 3 g fat (1 g saturated), 9 g carbs, 4 g sugar, 1 g fiber, 6 g protein
- Pinterest
Andrew Purcell, Carrie Purcell5

Greek-Style Egg Muffins

Feta, olives, and sun-dried tomatoes are all naturally salty, so these muffins have a ton of savory flavors going on. Get the recipe here.

Per muffin: 91 calories, 6 g fat (2 g saturated), 2 g carbs, 1 g sugar, 0 g fiber, 6 g protein