Egg Muffin Cups (Meal Prep)

Bake on Sunday, eat all week. Three muffin cups = one high-protein breakfast in under 2 minutes.

Ingredients

• 6 large eggs
• ¼ cup diced red bell pepper
• ¼ cup diced green onion

½ cup baby spinach, roughly chopped

• 2 oz diced turkey or ham
• ¼ cup shredded cheddar (reduced fat)
• Salt, pepper, garlic powder
• Cooking spray

Directions

Preheat oven to 375°F (190°C).

1. Spray a 12-cup muffin tin (or 6-cup large tin) generously with cooking spray.
2. Divide vegetables and turkey evenly between cups.
3. Whisk eggs with salt, pepper, and garlic powder.
4. Pour egg mixture into each cup until ¾ full.
5. Sprinkle cheese on top.

Bake 20–22 minutes until eggs are puffed and set.

1. Let cool 5 minutes before removing. Store in refrigerator up to 5 days.

Notes

Reheat in microwave 60–90 seconds. Make 12 at once (double batch) for a full 2-week supply. Swap fillings week to week: broccoli + feta, mushroom + onion, or sun-dried tomato + basil.

Nutrition

Calories: 265 | Protein: 24g | Carbs: 8g | Fat: 15g | Fiber: 2g