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egg muffins meal prep

egg muffins meal prep
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These versatile and delicious egg muffins are the ultimate solution for stress-free breakfasts and snacks. Designed for meal prep, they are an incredible time-saver, allowing you to wake up to a ready-made, warm, and wholesome bite. This recipe is wonderfully customizable to suit all preferences, packed with protein and vegetables, and far more economical than store-bought options. They are perfect for busy mornings, school lunches, office snacks, or even picnics, providing a nutritious start to your day.

Ingredients

Scale

12 Large Eggs
1/4 cup Milk
1/2 cup Shredded Cheese
1/2 cup finely diced Bell Pepper
1 cup chopped Spinach
1/4 cup finely diced Onio
1/2 cup diced Cooked Ham or Turkey Sausage
1/2 teaspoon Salt
1/4 teaspoon Black Pepper
As needed Cooking Spray or Muffin Liners

Instructions

  1. Preheat your oven to 350°F (175°C). Lightly grease a 12-cup standard muffin tin with cooking spray, or line with paper or silicone liners for easier removal
  2. In a large bowl, whisk together the 12 large eggs, 1/4 cup milk, 1/2 teaspoon salt, and 1/4 teaspoon black pepper until thoroughly combined and slightly frothy
  3. In a separate bowl, combine the shredded cheese, diced bell pepper, chopped spinach, diced onion, and cooked ham or turkey sausage (if using). Gently mix these ingredients so they distribute evenly
  4. Evenly divide the prepared filling mixture among the 12 muffin cups. Do not overfill, leaving some space for the egg mixture
  5. Carefully pour the whisked egg mixture over the fillings in each muffin cup, filling each cup about three-quarters full. The egg will expand slightly during baking
  6. Place the muffin tin in the preheated oven and bake for 18-22 minutes, or until the egg muffins are set, puffed up, and lightly golden brown around the edges. An inserted knife should come out clean. Avoid overbaking to prevent rubbery texture
  7. Once baked, remove the muffin tin from the oven. Let the egg muffins cool in the tin for 5 minutes before carefully transferring them to a wire rack to cool completely

Notes

Grease Generously or Use Liners: Do not skimp on cooking spray or choose silicone liners for easy release and cleanup.

Don't Overfill: Fill muffin cups about three-quarters full to allow the egg to puff up nicely without overflowing and ensure even cooking.

Pre-Cook Wet Veggies: If using high-water content vegetables like mushrooms or zucchini, sauté them beforehand to remove excess moisture and prevent watery muffins.

Chop Finely: Cut all vegetables and proteins into small, uniform pieces for even cooking and distribution.

Season Well: Enhance flavor with essential salt and pepper, and consider adding garlic powder, onion powder, or favorite dried herbs.

Cool Completely Before Storing: Always let muffins cool completely on a wire rack before transferring to an airtight container to prevent sogginess and spoilage.

Nutrition

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