EGG MUFFINS (3 WAYS) | healthy breakfast meal prep recipe

cheddar cheese

🥗Healthier: feta cheese

💰Cheaper: processed cheese

Feta adds flavor with fewer calories, while processed cheese is often less expensive.

cooked bacon or sausage

🥗Healthier: turkey bacon or chicken sausage

💰Cheaper: vegetarian sausage

Turkey bacon is lower in fat, while vegetarian options can be more affordable.

milk

🥗Healthier: unsweetened almond milk

💰Cheaper: water

Almond milk reduces calories, while water is a budget-friendly option.

bell peppers

🥗Healthier: zucchini

💰Cheaper: carrots

Zucchini is lower in calories, and carrots are often less expensive.

Crack 12 eggs into a large measuring cup.

Add salt and black pepper to the eggs and whisk until light and fluffy.

For broccoli, fill a pot with about an inch of water, insert a steamer basket, and steam 4 cups of broccoli florets for 5-6 minutes until crisp tender.

Slice 3 pieces of bacon into half-inch strips and cook in a small pan until crispy, then remove to a paper towel to drain.

Grate 1 cup of sharp cheddar cheese and slice about a quarter cup of chives.

Once the broccoli is cool, slice it into bite-sized pieces.

For the sausage, add half a pound of Italian sausage to a sauté pan on medium heat and break it up while cooking.

Remove the leaves from a large bunch of kale (about 3 packed cups) from the stem and roughly chop them.

Slice and dice 1 shallot (or about a third cup of diced yellow onion) and add 1 minced clove of garlic to the sausage.

Once the sausage is browned, add the chopped kale and shallot, stir, and let wilt for 2-3 minutes.

Grate about 1 cup of fresh Parmesan cheese.

Slice 24 grape tomatoes in half and slice up 1 green onion, using both green and white parts.

Measure out about 1 packed cup of baby spinach and roughly chop it.

Grease a ceramic muffin pan with avocado oil or non-stick spray, ensuring it's fully coated.

For the broccoli, bacon, and cheddar muffins, fill the muffin sections with broccoli, bacon, and cheddar cheese, then pour in the egg mixture until full.

For the sausage, kale, and Parmesan muffins, add a couple tablespoons of the sausage and kale mix, top with Parmesan, and fill with egg mixture.

For the spinach, tomato, and goat cheese muffins, fill with spinach, add tomato and green onion, and crumble goat cheese on top before filling with egg.

Preheat the oven to 350°F (175°C) and bake the muffins for 20-25 minutes until puffed and set.

Remove from the oven and let cool for a few minutes, then run a knife around the edges to unstick them.

Store the egg muffins in a sealed container in the fridge for up to three days or in the freezer for up to three months.

Cooking Techniques

Equipment Needed

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Dietary

Allergens