These are fluffy, savory egg muffins packed with spinach, mushrooms, peppers, and cheese. A high-protein, low-carb breakfast or snack that’s great for meal prep.
Why You’ll Love This Recipe
- Golden, cheesy exterior with tender veggies and fluffy egg interior
- High protein from eggs and added protein powder
- Loaded with nutritious spinach, mushrooms, and peppers
- Easy grab-and-go option that reheats beautifully
- Sugar-free, keto-friendly, and family-friendly
Ingredients (Makes 12 muffins)
- 10 large eggs
- ½ cup full-fat Greek yogurt or cottage cheese
- ⅓ cup (35g) unflavored whey protein powder (optional but boosts protein)
- 2 cups fresh spinach, chopped
- 1 cup mushrooms, finely chopped
- ½ cup bell pepper or tomato, diced
- ¾ cup shredded cheese (cheddar, mozzarella, or feta)
- 2 green onions, chopped
- 1 tsp garlic powder
- ½ tsp onion powder
- ½ tsp salt
- ¼ tsp black pepper
- 1 tbsp olive oil or butter (for sautéing)
Instructions
- Preheat oven to 375°F (190°C). Grease a 12-cup muffin tin or use silicone liners.
- Heat oil in a skillet and sauté mushrooms, spinach, and bell pepper for 3–4 minutes until softened. Let cool slightly.
- In a large bowl, whisk eggs, Greek yogurt/cottage cheese, protein powder, garlic powder, onion powder, salt, and pepper until smooth.
- Stir in sautéed vegetables, cheese, and green onions.
- Divide mixture evenly into muffin cups.
- Bake 18–22 minutes until set and golden on top.
- Cool slightly before removing from tin. Serve warm or store for later.
Prep Time: 10 minutes Bake Time: 18–22 minutes Total Time: 30–35 minutes
Nutrition (Per Serving – 2 muffins)
- Calories: ~260
- Protein: 22g (high)
- Total Carbs: 6g
- Net Carbs: 5g
- Fat: 17g
