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Cozy High-Protein Baked Egg Muffins: Easy Meal Prep

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These high-protein baked egg muffins are quick, easy, and perfect for meal prep. Made with eggs, cottage cheese, vegetables, and turkey sausage, they come together in about 30 minutes and reheat beautifully all week long.

Ingredients

Scale
  • 8 large eggs
  • 1/2 cup small-curd cottage cheese
  • 1/2 cup shredded cheddar cheese
  • 1/2 cup diced bell pepper
  • 1 cup chopped fresh spinach
  • 4 ounces cooked and crumbled turkey sausage
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder

Instructions

  1. Preheat oven to 375°F (190°C). Generously spray a 12-cup muffin tin with cooking spray.
  2. Blend cottage cheese in a blender or food processor until completely smooth (about 30 seconds). Set aside.
  3. In a medium mixing bowl, whisk together eggs, blended cottage cheese, salt, pepper, garlic powder, and onion powder until fully combined and slightly frothy.
  4. Dice bell pepper and chop spinach into small pieces (about pea-sized). Crumble turkey sausage if needed.
  5. Divide bell pepper, spinach, and turkey sausage evenly among the 12 muffin cups. Pour egg mixture over the top, filling each cup about 3/4 full. Sprinkle shredded cheddar cheese on top.
  6. Bake for 18-22 minutes, until edges are golden brown and centers are set but still slightly jiggly. A toothpick inserted in the center should come out clean or with a few moist crumbs.
  7. Let muffins cool in the pan for 5 minutes. Run a butter knife around the edges to loosen, then transfer to a cooling rack to cool completely before storing.

Notes

For best results, let ingredients come to room temperature before mixing. Grease the pan generously to prevent sticking. Let muffins cool completely before storing to avoid sogginess. Reheat in microwave for 30-45 seconds or in an air fryer at 350°F for 3-4 minutes for crispy edges.

Nutrition

Keywords: egg muffins, high protein, meal prep, breakfast, baked eggs, healthy breakfast, gluten-free

Find it online: https://fizzlefork.com/cozy-high-protein-baked-egg-muffins-easy-meal-prep/