High-Protein Egg Muffin Cups
Meal-prep-friendly egg muffins loaded with turkey sausage, peppers, and cheese that deliver serious protein in a portable package.
INVENTORY LIST
MEAL PREP LOGISTICS
- Storage: Store in an airtight container in the fridge for up to 5 days, or freeze individually wrapped for up to 2 months.
- Batching: Silicone muffin molds release the egg cups much easier than metal tins.
- Reheat: Microwave from fridge for 45-60 seconds, or from frozen for 90 seconds. Can also reheat in oven at 350°F for 10 minutes.
EXECUTION STEPS
THE MACRO PREP
Preheat oven to 375°F (190°C). Spray a 12-cup muffin tin generously with cooking spray.
HIGH HEAT SEAR
Cook crumbled turkey sausage in a skillet over medium heat until browned, about 5 minutes. Set aside.
VEGGIE STEAM-SAUTÉ
Whisk together eggs, milk, garlic powder, salt, and pepper in a large bowl.
HIGH HEAT SEAR
Divide cooked turkey sausage, bell pepper, onion, spinach, and half the cheese evenly among the muffin cups.
STEP 5
Pour the egg mixture evenly over the fillings, filling each cup about 3/4 full.
STEP 6
Top each muffin with remaining shredded cheddar cheese.
STEP 7
Bake for 20-22 minutes until eggs are set and tops are lightly golden.
STEP 8
Let cool for 5 minutes in the tin before removing with a butter knife.
PRIMARY CATEGORY
EXPLORE MORE Oven ProteinFULL EXECUTION PLANS
5-DAY HIGH PROTEIN MUSCLE GAIN PLAN ›GROCERY LIST
servings
- 10 large eggs
- 170g (6 oz) turkey sausage, crumbled and cooked
- 1/2 cup (60g) shredded cheddar cheese
- 1/2 red bell pepper, diced (75g)
- 1/4 cup (30g) diced yellow onion
- 1 cup (30g) fresh spinach, chopped
- 2 tablespoons whole milk
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Cooking spray