Here’s the full recipe 👇
🥚 High-Protein Vegetable Egg Muffins
🛒 Ingredients (Makes 12 muffins)
- 8 large eggs
- ½ cup egg whites (optional, for extra protein)
- ½ cup milk (dairy or unsweetened almond milk)
- 1 cup spinach, chopped
- ½ cup bell peppers, diced
- ½ cup onions, finely chopped
- ½ cup cherry tomatoes, chopped
- ½ cup shredded cheese (cheddar, mozzarella, or feta)
- ½ teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon garlic powder (optional)
- Cooking spray or olive oil for greasing
👩🍳 Instructions
- Preheat oven to 180°C (350°F).
- Lightly grease a 12-cup muffin tin with cooking spray or olive oil.
- In a large bowl, whisk together the eggs, egg whites, milk, salt, pepper, and garlic powder.
- Stir in the chopped vegetables and shredded cheese.
- Pour the mixture evenly into the muffin cups (fill about ¾ full).
- Bake for 18–22 minutes, or until the centers are set and a toothpick comes out clean.
- Let cool for 5 minutes before removing from the pan.
💪 Nutrition (Approx. per muffin)
- Calories: 80–100
- Protein: 7–9g
- Low carb & meal-prep friendly
🥶 Storage Tips
- Store in the fridge up to 4 days.
- Freeze up to 2 months.
- Reheat in microwave 20–30 seconds.
If you want, I can also give you a keto version or a bodybuilding high-calorie version 💪