Healthy High-Protein Breakfast Egg Muffins

Q: How to Reheat Egg Muffins

If you need to eat your Baked Tortilla Egg Cups first thing in the morning - which is probably what you’re looking for in the first place by making this recipe! You should only require about 30 seconds up to 1 minute to reheat your egg cups in the microwave. Keep a close eye on them to ensure they don’t overheat!

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Watch the recipe

As spring will eventually roll around here in Canada, you may find yourself even busier! Perhaps you’re looking to get outdoors even more with more pleasant mornings, and you need to head out the door in a jiffy!

Admittedly I work from home, but I do love to have breakfasts ready for me to grab and go to save me some time in the morning before I head off to the gym to start my day! Don’t get me wrong, I absolutely love to make a hot and fresh breakfast, but when I have been proactive with meal prep, my future self is always very thankful! Speaking of meal prep, if you’re looking to get set up for success for lunch, then be sure to check out my ultimate guide to preparing sandwiches and wraps!

I give more details in my free motivational guide to explore your potential in the kitchen, Make Cooking Fun!! free motivational guide, it is important to set realistic expectations for yourself. Yes, sometimes I’d love to cook up a huge feast for breakfast since I do love a special hot breakfast, such as a Savoury Indian-Style French Toast, a Croque Monsieur or Croque Madame; a special diner-style breakfast with the Crispy Hash Browns, Baked Beans, and a fluffy omelette; or a nostalgic Indian-style breakfast consisting of puffy pooris (Indian fried bread) and aloo matar, a potato and pea dry curry. However, extravagant options like those would be amazing over the weekend when I do have the time to put my heart and soul into all of these components, but during the week when I don’t have my entire morning to put these special breakfasts together it doesn’t make sense! That being said, having busy days to come including morning workouts makes having a healthy and high protein breakfast even more critical. In my opinion, eggs are always the super food to fall back on for breakfast!

Hand holding a baked egg muffin with herbs and vegetables visible on top.

If you’ve stumbled across this recipe and you really want to become serious about cooking at home more, then I encourage you to sign up to my free email newsletter to receive my free motivational guide along with the Live to Cook one-month challenge that will give you four themes and two activities per theme so you can keep track of your new personal wins in the kitchen!

Be sure to watch the video to follow along with prepping a healthy and high protein breakfast in a little package! It would mean a lot to me if you could please subscribe to my YouTube channel if you’re not already, and don’t forget to press the bell button to be notified when all of my video recipes go live! Let’s get cooking!

Baked egg muffins topped with fresh chives on a white plate, garnished with herbs.

Why You’ll Love This Healthy Breakfast Egg Muffins Recipe!

Quick and easy to make: These egg muffins are quick to prepare and you only need to follow a couple of steps! That makes this egg muffin breakfast recipe perfect for busy people and to whip up any time they’re looking for a satisfying savoury breakfast.
Meal prep friendly: I’ll describe later on in this post how you can store and reheat these egg muffins! They’re one of the best choices you can make to meal prep for the week to give you a nutritious and high protein breakfast to keep you full so that you can be fuelled till lunch.
Customizable: I’m showing a fairly simple variation to this healthy egg muffins recipe with the fillings shown here. However, if you want to get creative and add even more protein and/or veggies, then I’ll give lots of ideas for you to mix and match and create your very own healthy high protein egg muffins depending on you and your family’s preferences!
Excellent source of protein: Protein tends to be associated with people who are serious about the gym. The truth is that protein is important for everyone! Not only does protein assist the building and repairing of muscle tissue, but protein is essential to help keep you full. When you make a poor choice for breakfast, such as a sugary cereal, just some toast with jam or cream cheese perhaps; or a top offender - a DONUT for breakfast (yes, donuts are delicious, but not the best choice for breakfast!), you’re missing the protein to keep you satisfied, and you’ll become hungry quite soon after eating. Although these egg muffins are small, they are mighty, so don’t let their size fool you!

Baked egg muffins garnished with chives and herbs on a white plate.

Dietary Considerations for Healthy Breakfast Egg Muffins

These Easy Healthy Breakfast Egg Muffins are…

Gluten-free
High in protein
Low carb
Low FODMAP
Keto-friendly

Hand holding a golden egg muffin topped with fresh chives, with more muffins blurred on a white plate behind it.

Questions You May Have!

How Do I Prevent The Healthy Breakfast Egg Muffins From Getting Soggy?▼

Your egg muffins likely will get soggy if watery ingredients are used to prepare the egg mixture, such as mushrooms, tomatoes, spinach. If you are choosing to use these, make sure to sauté them first and cook out most of their moisture before using.
Another reason could be using more cottage cheese than the suggested amount, or adding milk or even extra egg whites. Any of these could result in excess moisture and soggy muffins.
If storing them away, make sure to allow them to cool down before closing the lid to prevent condensation from creating excess moisture.

How Do I prevent the Healthy Breakfast Egg Muffins from Sticking?▼

Make sure to grease the muffin tray well on each side. Any oil or butter will work well to ensure you get perfectly formed egg muffins.

How Come My Egg Muffins aren’t Puffy?▼

Remember, once done baking it is normal for the eggs muffins to deflate slightly. However, if they are really flat, that is likely due to the presence of excess moisture which would prevent them from rising.
Avoid whisking or beating the eggs to much as this would incorporate too much air, which will escape once the muffins are done baking.

Can I Make This High Protein Egg Muffin Recipe Muffins Vegetarian?▼

I added the bacon because I just love that combination. You can make these egg muffins vegetarian by using your favourite omelette toppings and incorporate that in the egg “batter” to create these muffins.

Tips to Make the Tastiest Easy Healthy Breakfast Egg Muffins

Season the eggs while they are raw, once cooked there would be no way to evenly distribute the seasoning.
Use a blend of cheeses to add depth and flavor.
If using ingredients that contain water, like tomatoes, spinach or mushrooms, sauté them first to cook off excess moisture before using them for the egg mixture.
Cook the bacon until crispy and pat out any excess bacon grease to avoid greasy muffins.
Fill each muffin cup about ¾ full so they rise without spilling over.
Let muffins sit for 5 minutes before removing them to prevent breaking apart.

Baked egg muffins topped with fresh chives on a white plate, golden-brown and fluffy.

Tools Needed to Make This Healthy Egg Bites Recipe

Ramekin
Salt crock
Pepper mill
Whisk
Immersion blender or regular blender: To puree the cottage cheese.
Cutting board
Chef’s knife
Measuring cups or large mixing bowl
Olive oil spray bottle
Muffin pan

Ingredients in Healthy Egg Muffins

Be sure to scroll to the bottom of this post for the FULL PRINTABLE RECIPE or press the “Jump to Recipe” button to see all ingredients and to save the recipe instructions for later. The recipe card can also help you scale the recipe based on how many high protein breakfast egg muffins you’re looking to make. By default, this recipe yields 9 Egg Muffins.

Ingredients for egg muffins: eggs, bacon, cottage cheese, mayonnaise, breadcrumbs, and chopped green peppers on dark surface.

Egg: Whole eggs here.
Cottage cheese: To add extra protein and some extra creaminess! You can use cottage cheese with whatever fat content you want based on your personal preferences and health goals. 1% cottage cheese is what I already had on hand, so that’s what I used.
Bacon: My favourite type of bacon is maple flavoured bacon, but you can use whatever bacon you want! You’ll want to cook your bacon and then dice it into small bits.
Cheese: Shredded cheese of your choice. I found that a Mexican cheese blend worked really well here for a bit of heat and lots of flavour!
Chives: Freshly chopped chives.
Olive oil: You can use olive oil added to an olive oil dispenser, or use a bottle of spray oil if you have it. This is to grease our muffin tray. If you like the taste of butter and want to use it instead, then you definitely can! However, keep in mind that you need to really apply enough butter to grease it properly. I just find olive oil spreads better and does a superior job at preventing the muffins from sticking onto the pan.
Salt & pepper: Basic seasoning for our high protein breakfast egg muffins.

How to Make Easy Breakfast Egg Muffins

Preheat oven to 350 F.

Add the eggs, cottage cheese, jalapeño, cheese, crumbled crispy bacon, chives, salt and pepper to a large bowl. Mix well until well combined.

Whisking egg mixture with cottage cheese and bacon in a measuring cup over prepared ingredients in small bowls.

Eggs and cottage cheese mixture being poured into a measuring cup, with bacon, cheese, and other ingredients visible in bowls nearby.

Egg muffin mixture in a measuring cup with eggs, cottage cheese, green onions, and bacon layered together.

Egg mixture with bacon, cheese, and herbs layered in a measuring cup before pouring into muffin tray.

Egg mixture with cottage cheese, bacon, and herbs blended together in a food processor.

Measuring cup with mixed egg muffin batter containing eggs, cottage cheese, bacon, and cheese before baking.

Grease a muffin tray with butter or olive oil and then pour the egg mixture in the muffin tray, filling each mold 3/4 of the way up.

Muffin tray filled three-quarters with egg mixture ready for baking, showing 12 cups of combined eggs, cottage cheese, bacon, and seasonings.

Egg mixture being poured into greased muffin tray cups filled three-quarters full for baking egg muffins.

Place a baking sheet filled with water on the bottom most rack of the oven and place the muffin tray on the middle rack.

Hand placing muffin tray with water bath into oven for baking egg muffins.

Muffin tray filled with egg mixture in a preheated oven during baking.

Bake for 25 minutes or until a skewer/knife inserted in the center comes out clean. Turn the muffin tray 180 degrees at the 10 minute mark.

Hands in red oven mitts placing a muffin tin of egg muffins into a preheated oven for baking.

Egg muffins in a muffin tin being drizzled with oil, showing a golden batter mixed with green herbs and bacon.

Serve fresh or allow to cool down before storing.

Hand removing a baked egg muffin from a muffin tin with a fork, showing fluffy texture with herbs.

Eight baked egg muffins with herbs and bacon bits on a white plate.

Variations of Breakfast Egg Muffins

Protein: I really love bacon here, so that’s why I chose it! However, if you’re a pork lover, you’ve got some sausage options that would be superb here, such as my Spicy Calabrian Chilli Sausage or my Pork and Bacon Sausage. You could even do some diced deli ham. If you really want some fun, try some pepperoni! On the other hand, if you’re looking for poultry , which can be leaner, then be sure to try out my Mild Italian Chicken Sausage!
Cheese: You can use any type of cheese you want, really! I recommend Gruyere if you’re looking for something fancy. You could also do Havarti, Monterey Jack, Swiss cheese, yellow cheddar or white cheddar. Even feta cheese would be fantastic here!
Cottage cheese: Instead of cottage cheese, you could use cream cheese, but this will lower the protein content.
Greens: You can use fresh spinach, but be sure to sauté it first and drain it well so the excess moisture won’t affect your breakfast egg cups!
Spice: Homemade Italian Seasoning or Taco Seasoning for a Mexican flair.
Herbs: Instead of fresh chives, you could alternatively do fresh dill.
Veggies: Other tasty veggies here include bell peppers, onions, and mushrooms.
Toppings: Black beans, Pico de Gallo, Salsa Criolla, Tomatillo Salsa Verde, Refried beans or Guacamole.

What to Serve with High Protein Egg Muffins

These Egg Muffins can be part of a well-balanced meal! On their own, they are quite low in calories and are packed with veggies and protein, so they’re great to much on when you’re on the go on a busy morning. However, if you want to have a more well-rounded meal, then you can pair these with a carbohydrate source. I recommend Classic Buttermilk Pancakes if you have the time to make them! However, another amazing meal prep breakfast option would be my Overnight Baked French Toast Casserole. Trust me, it’s so good, so you must check it out! You could also pair these egg muffins with some Savoury Chicken and Spinach Crepes for even more protein goodness!

How to Store and Reheat Easy Healthy Breakfast Egg Muffins

Storing Egg Muffins in the Fridge

Simply transfer the healthy breakfast egg muffins into an airtight container and place in the refrigerator. Due to the dairy, eggs and bacon here, I would recommend you keep your egg muffins in the fridge for no longer than 4 days.

Cooked egg muffins stored in an airtight container in the refrigerator.

How to Freeze Egg Muffins▼

Before freezing, allow the muffins to cool down.

You can either Flash Freeze

• Place muffins on a baking sheet in a single layer.

• Freeze for 30-60 minutes until solid.

• This prevents them from sticking together in storage.

Or otherwise, store in an Airtight Container or Freezer Bag

• Use a freezer-safe bag or container.

• If stacking, place parchment paper between layers.

• Squeeze out excess air to prevent freezer burn.

• Label with date (best within 2-3 months for best quality).

How to Reheat Egg Muffins▼

If you need to eat your Baked Tortilla Egg Cups first thing in the morning - which is probably what you’re looking for in the first place by making this recipe! You should only require about 30 seconds up to 1 minute to reheat your egg cups in the microwave. Keep a close eye on them to ensure they don’t overheat!

Hand holding a bite-sized egg muffin showing fluffy interior with herbs and meat pieces visible.

Nine baked egg muffins with herbs in a muffin tin, golden-brown and cooked through.

Other Satisfying Savoury Breakfast Recipes

Toasted bagel topped with guacamole, crispy bacon, and a poached egg on a white plate.

American

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