Description
Make these high protein breakfast egg muffin cups in your oven for an easy, freezer friendly breakfast. They are perfect for meal prep and stay fluffy when you reheat them.
Ingredients
Scale
- 12 large eggs
- 1/4 cup milk or unsweetened almond milk
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cup cooked, chopped protein (like ham, bacon, or sausage)
- 1 cup shredded cheese (cheddar or Monterey Jack)
- 1 cup chopped vegetables (spinach, bell peppers, or onion)
Instructions
- Preheat your oven to 350 degrees Fahrenheit. Lightly grease a standard 12-cup muffin tin or line it with silicone liners.
- In a large bowl, whisk the eggs, milk, salt, and pepper together until they are well combined and slightly frothy. This helps create a fluffy interior.
- Stir in your cooked protein, cheese, and chopped vegetables into the egg mixture. Distribute the mixture evenly among the 12 muffin cups, filling each about three-quarters full.
- For the best texture, create a water bath. Place the filled muffin tin inside a larger baking pan. Carefully pour hot water into the larger pan until it reaches halfway up the sides of the muffin tin. This steam method prevents rubbery eggs.
- Bake for 18 to 22 minutes, or until the egg bites are set in the center and lightly golden.
- Remove the muffin tin from the water bath and let the egg bites cool in the pan for 5 minutes before carefully removing them.
Notes
- For the fluffiest keto egg bites, use a silicone muffin pan, as it releases them easily.
- To freeze these meal prep eggs, let them cool completely. Place them in a freezer-safe bag or container. They last up to 3 months.
- To reheat egg muffins from frozen, microwave them for 1.5 to 2 minutes, or until heated through. If reheating from refrigerated, use 30 to 45 seconds.
- Feel free to customize the fillings for breakfast for kids; simple cheese and ham work well.
- Prep Time: 10 min
- Cook Time: 20 min
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 egg bite
- Calories: 95
- Sugar: 1
- Sodium: 250
- Fat: 6
- Saturated Fat: 3
- Unsaturated Fat: 3
- Trans Fat: 0
- Carbohydrates: 2
- Fiber: 0
- Protein: 8
- Cholesterol: 130