Loaded Vegetable and Cheese Egg Muffins – A Meal Prep Favorite
If you’re looking for a healthy breakfast or brunch option that’s simple to make, high in protein, and perfect for meal prep, these Loaded Egg Muffins are the answer. Each muffin is packed with colorful vegetables, shredded cheese, and savory turkey sausage, all baked into a fluffy, protein-rich egg base. They’re ideal for busy mornings, convenient lunches, or even a quick snack throughout the day.
These egg muffins can be customized with any combination of vegetables, cheese, and lean proteins, allowing you to make use of what’s already in your kitchen. They’re also great for freezing and reheating, making them a go-to recipe for planning ahead.
Why You’ll Love This Recipe
- Healthy and Filling: Each serving (2 muffins) is rich in protein while remaining low in carbs and calories.
- Customizable: Swap in your favorite vegetables, cheeses, or proteins based on what you have available.
- Perfect for Meal Prep: These muffins keep well in the refrigerator and can be frozen for up to a month.
- Quick and Easy: Just a few minutes of prep time and hands-off baking make this a stress-free recipe option.
- Portable: Grab a couple of muffins on your way out the door – great for work, school, or a weekend hike.
Ingredients
- Nonstick cooking spray
- 9 large eggs
- 1/4 teaspoon kosher salt
- Freshly ground black pepper, to taste
- 3 tablespoons frozen spinach, thawed and well-drained
- 3 tablespoons diced fresh tomatoes
- 3 tablespoons finely chopped onion
- 3 tablespoons diced bell pepper (any color)
- 1/4 cup cooked turkey sausage, chopped into small pieces (or sub with cooked chicken sausage or vegetarian sausage)
- 2 ounces shredded cheddar cheese (or mozzarella, Monterey Jack, or Swiss)
Kitchen Equipment Needed
- 12-cup nonstick muffin tin
- Larg bowl and whisk
- Baking sheet
- Measuring spoons
- Spatula or fork for mixing
Instructions
Step 1: Prepare Your Muffin Tin
Preheat your oven to 350°F (175°C). Generously spray each cup of a standard 12-cup muffin tin with nonstick cooking spray, making sure to coat both the bottoms and sides thoroughly. You can also use silicone muffin cups in the tin for easier release.
Step 2: Whisk the Eggs
Crack all nine eggs into a large mixing bowl. Add the salt and freshly ground black pepper. Whisk the eggs vigorously until the yolks and whites are fully combined and the mixture is slightly frothy. This helps create muffins with a light, fluffy texture.
Step 3: Add the Mix-Ins
To the whisked eggs, stir in the spinach, tomatoes, onions, bell peppers, cooked turkey sausage, and shredded cheese. Make sure all ingredients are evenly distributed throughout the egg mixture.
Step 4: Fill and Bake
Place the muffin tin on a baking sheet (this helps catch any spills and makes it easier to transfer in and out of the oven). Fill each muffin cup almost to the top with the egg mixture.
Transfer the baking sheet and muffin tin to the preheated oven and bake for 20 to 25 minutes, or until the centers are set and the tops are lightly golden. Once removed from the oven, the muffins may deflate slightly – this is completely normal.
Step 5: Cool and Serve
Allow the muffins to cool in the pan for about 10 minutes before using a small spatula or knife to gently release them from the cups. Serve warm, or allow to cool completely for storage.
Tips to Avoid Sticking
- Be generous with cooking spray, especially if using a metal muffin tin.
- Allow the muffins to cool slightly before removing them.
- Use high-quality nonstick bakeware or silicone baking cups for the best results.
Storage and Reheating
- Refrigerate: Store in an airtight container for up to 4 days.
- Freeze: Let the muffins cool completely, then arrange them in a single layer on a baking sheet and freeze for 1 to 2 hours. Once solid, transfer them to a freezer-safe bag or container and freeze for up to 1 month.
- Reheat: Warm in the microwave for about 60 seconds if frozen, or 30 seconds if refrigerated, until heated through.
Variations and Add-Ins
- Vegetarian Option: Omit the turkey sausage and add extra diced veggies like zucchini, mushrooms, or broccoli.
- Dairy-Free: Leave out the cheese or use a plant-based shredded cheese alternative.
- Extra Protein: Use egg whites in place of some whole eggs, or add more lean meats like shredded chicken.
- Flavor Boost: Sprinkle dried herbs like basil, oregano, or paprika into the egg mixture before baking.
Enjoy these protein-packed, versatile egg muffins as part of a balanced breakfast or brunch! They’re easy to customize, simple to prepare, and perfect for on-the-go lifestyles.