About this recipe

These easy baked egg muffin cups are the ultimate meal prep breakfast — protein-packed, endlessly customizable, and perfectly portioned. Loaded with colorful veggies, savory cheese, and fluffy eggs, they bake up in a standard muffin tin and keep beautifully in the fridge or freezer all week long. Grab one (or three) on your way out the door!

Instructions

1. 1

   Preheat your oven to ![350°F]. Generously spray a 12-cup muffin tin with cooking spray, making sure to coat the sides and rims well to prevent sticking.

2. 2

   In a large mixing bowl, crack in all 10 large eggs and add the milk, fine sea salt, black pepper, and garlic powder. Whisk vigorously until the yolks and whites are fully combined and the mixture is slightly frothy, about 1 minute.

3. 3

   Evenly distribute the diced red bell pepper, chopped baby spinach, diced yellow onion, and crumbled turkey sausage (if using) among the 12 muffin tin cups, filling each about one-third full with the veggie and protein mixture.

4. 4

   Pour the egg mixture over the fillings in each cup, filling each about three-quarters full (leave room — they puff up as they bake). Sprinkle shredded cheddar cheese evenly over the top of each cup.

5. 5

   Bake in the preheated oven for 18–22 minutes, until the eggs are fully set in the center and the tops are lightly golden. A toothpick inserted in the center should come out clean. Let cool in the pan for 5 minutes before running a butter knife around the edges to release.

6. 6

   Garnish with fresh chopped parsley if desired. Serve warm, or let cool completely before transferring to an airtight container. Refrigerate for up to 5 days or freeze individually for up to 2 months.