Ingredients (12 muffins)
- 10 large eggs
- 1 cup liquid egg whites (or 4 extra egg whites)
- 1½ cups cooked lean protein (choose one or mix):
- Chicken breast (diced)
- Turkey sausage (fully cooked)
- Lean ham
- 1 cup shredded cheese (cheddar, mozzarella, or reduced-fat)
- 1 cup vegetables, finely chopped
(bell peppers, spinach, broccoli, onion, mushrooms) - ½ tsp salt
- ½ tsp black pepper
- ½ tsp garlic powder (optional)
Instructions
- Preheat oven to 180°C / 350°F.
- Grease a 12-cup muffin tin well (or use silicone liners).
- Whisk eggs & egg whites in a large bowl until smooth.
- Stir in cooked protein, vegetables, cheese, salt, pepper, and garlic powder.
- Fill muffin cups about ¾ full.
- Bake for 20–25 minutes, until set in the center.
- Let cool 5 minutes, then remove from pan.
High-Protein Nutrition (approx. per muffin)
- Protein: 10–12 g
- Carbs: 1–3 g
- Fat: Moderate
- Low sugar & very filling
Meal Prep & Storage
- Fridge: Up to 5 days
- Freezer: Up to 2 months
- Reheat: Microwave 30–60 seconds
Protein Boost Options
- Add extra egg whites
- Use reduced-fat cheese
- Add cottage cheese (¼ cup) for extra creaminess + protein
Flavor Variations
- 🧀 Cheesy Chicken & Broccoli
- 🌶️ Southwest (peppers + turkey + paprika)
- 🥬 Spinach & Feta
- 🍄 Mushroom & Mozzarella
If you want, I can:
- Calculate exact macros
- Make it diabetic-friendly
- Create a no-dairy version
- Adjust for air fryer
