If you're looking for an easy & healthy way to meal prep breakfast for the week, then you need to try these delicious and savoury egg muffins.
They're super easy to meal prep in advance, making them great to grab & go to save you time in the mornings. Say goodbye to boring old scrambled eggs, or making an omelette from scratch when you're rushing to get ready.
They're low carb & packed with protein and nutrition, fueling your mornings with energy while keeping you feeling full. And you can customize them with all sorts of ingredients & flavours to suit your tastes.
Each recipe will yield 6 egg muffins, but you can 2x/3x the ingredients to batch prep more at a time.
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TIMESTAMPS:
0:00 - Intro
0:49 - Method #1 - Ready-to-use Ingredients
3:09 - Method #2 - Sauteed Ingredients
4:52 - Method #3 - Sous-Vide Style
6:39 - Outro
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PRODUCT LINKS:
My go-to mini oven: [ Ссылка ]
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My go-to blender: [ Ссылка ]
My go-to budget blender: [ Ссылка ]
Muffin pan: [ Ссылка ]
Measuring cup: [ Ссылка ]
Mixing bowls: [ Ссылка ]
Cutting board: [ Ссылка ]
Measuring spoons: [ Ссылка ]
Measuring cups: [ Ссылка ]
CAMERA GEAR:
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Lens #1: [ Ссылка ]
Lens #2: [ Ссылка ]
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BAKING INSTRUCTIONS
► OVEN: 20 mins at 350°F/177°C (or until cooked)
► AIR FRYER: 12-15 mins at 300°F/149°C (or until cooked)
*Note: Do NOT use air fryer for Method #3 with water bath
► Let egg muffins cool for 5 mins after baking
METHOD #1 - Ready-to-use ingredients
► 1: Chop ready-to-use ingredients into tiny pieces, such as veggies, cheeses, hams
► 2: Whisk egg mixture w/ seasonings in a measuring cup/bowl
► 3: Spray 6-cup muffin pan w/ cooking oil to prevent sticking
► 4: Pour egg mixture into muffin cups in equal amounts
► 5: Fill each muffin pan cup w/ ingredients
► 6: Pre-heat oven or air fryer, then bake
METHOD #2 - Sauteed Ingredients
► 1: Saute ingredients w/ seasonings in skillet, then set aside
► 2: Whisk egg mixture w/ seasonings in a measuring cup/bowl
► 3: Spray 6-cup muffin pan w/ cooking oil
► 4: Pour egg mixture into muffin cups in equal amounts
► 5: Fill each muffin pan cup w/ sauteed ingredients
► 6: Pre-heat oven or air fryer, then bake
METHOD #3 - Sous-Vide Style
► 1: Prepare add-ins
► 2: Blend egg mixture + cottage cheese w/ seasonings in blender
► 3: Spray 6-cup muffin pan w/ cooking oil
► 4: Pour egg mixture into muffin cups in equal amounts
► 5: Fill each muffin pan cup w/ ingredients
► 6 (optional): In a tray (slightly larger than muffin pan), fill w/ boiling water about 1/4 to 1/2 way up the pan. Then place muffin pan on top of the water tray.
► 7: Carefully insert muffin pan + water tray (optional) into pre-heated oven, then bake
TIPS:
► Use whatever ingredients you like! This recipe is easily customizable
► Use 6 large eggs per 6-cup regular-sized muffin tin
► If you wish you use fewer eggs, substitute 1/4 cup egg whites for every egg you want to take out
STORAGE: Refrigerate in air-tight container for up to 3-4 days, or freeze for up to 2-3 months. When you're ready to eat them, just re-heat in the microwave or oven.
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RECIPES (METHOD #1):
(Meat option: 147 calories/egg muffin)
(Veggie option: 93 calories/egg muffin)
Egg Base
► 6 Large Eggs
► Garlic powder (1/4 tsp / 1.2 g)
► Onion powder (1/4 tsp / 1.2 g)
► Salt (1/4 tsp / 1.2 g)
► Black pepper (to taste)
Fillings - Option #1, Meat (3 egg muffins):
*(2 tbsp each):
► Spinach
► Onions
► Ham
► Shredded cheddar
► Chili flakes (sprinkle)
Fillings - Option #2, Veggie (3 egg muffins):
*(2 tbsp each):
► Spinach
► Red bell peppers
► Green onions
► Tomatoes
► Shredded mozzarella
► Dried parsley flakes (sprinkle)
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RECIPE (METHOD #2):
(Tex Mex: 205 calories/egg muffin)
Egg Base
► 4 Large Eggs
► Egg whites (1/2 cup / 125 ml)
► Taco seasoning (1/2 tbsp / 7.5 g)
Fillings - Saute ingredients:
► Ground pork sausage (1/2 lb / 225 g)
► Red bell peppers (1/4 cup / 40 g)
► Green bell peppers (1/4 cup / 40 g)
► Onions (1/4 cup / 30 g)
► Corn (1/4 cup / 45 g)
► Taco seasoning (1/2 tbsp / 7.5 g)
► Tex Mex cheese (1/4 cup / 30 g)
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RECIPE (METHOD #3):
(Broccoli, Turkey & Feta Sous Vide: 134 calories/egg muffin)
Egg Base
► 4 Large Eggs
► Full fat cottage cheese (1/2 cup / 125 g)
► Tabasco hot sauce (1/2 tsp / 2.5 ml)
► Garlic powder (1/2 tsp / 2.5 g)
Fillings - Saute ingredients:
► Onions (1/4 cup / 30 g)
► Turkey breast (1/2 cup / 60 g)
► Steamed broccoli (1/2 cup / 50 g)
► Feta cheese, crumbled (1/3 cup / 50 g)
► Dried oregano
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NOTE: This contains affiliate links, which means I'll receive a small commission if you purchase through one of the product links.
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