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Protein-Packed Egg Muffins (Quick and Healthy Breakfast)

May 12, 2024 (Last Updated: May 23, 2024)
protein packed egg muffins

I love starting my day with a savory breakfast, especially when it’s protein-packed and fiber-rich. However, the thought of chopping vegetables and preparing elaborate meals in the morning often seems daunting. This is exactly why I created these delicious, healthy egg muffins.

Also known as egg bites, these muffins combine pastured eggs, wild mushrooms, asparagus, and fresh herbs into a convenient, nutritious breakfast option. Not only are they simple to make, but they’re also ideal for meal prep. You can easily freeze them for those mornings when you need a quick, yet wholesome meal.

Whether you’re rushing out the door or enjoying a lazy weekend morning, these egg muffins are the perfect solution for a hassle-free, tasty start to your day.

Why I Love Making These Muffins

Each of these egg muffins packs a punch with only 216 calories but delivers 15 grams of protein, making them a nutrient-dense choice to start your day. They are rich in essential micronutrients such as Vitamin Bs, C, A, K, magnesium, zinc, and phosphorus. The inclusion of low-carb, fiber-rich vegetables also aids in optimal digestion. See the nutritional label after the recipe card.

This recipe yields 12 muffins, which are a sort of mini frittatas. You can enjoy one or two per serving depending on your appetite—two muffins provide 30 grams of protein, making for a complete and satisfying meal.

Not only are these muffins easy to prepare, but they are also perfect for meal prepping. I often make a batch over the weekend and freeze them. They are perfect for those mornings when you need a quick breakfast or even as a handy emergency lunch. Enjoy them with coffee or tea, or as a nutritious on-the-go snack. For serving, simply thaw them at room temperature or warm them in the oven.

Ready to make these delicious breakfast egg muffins? Let’s get started!

What You Need to Make These Wholesome Egg Muffins

Before diving into the full list of ingredients, here are some tips to ensure your egg muffins turn out perfectly!

The Eggs: Eggs are a fantastic source of essential nutrients. For the best quality and flavor, I recommend using eggs from pasture-raised chickens. If you want even more protein, feel free to add some extra egg whites to the batter.

Colorful eggs from pasture-raised chickens

The Onions: Yellow or sweet onions are ideal for their mild flavor, but leeks are a great substitute. Depending on the season, consider adding spring garlic or scallions for a fresh touch.

The Mushrooms: I prefer using dried mushrooms, especially a wild mushroom mix, as they offer superior texture and flavor. They need to be rehydrated according to the package instructions and drained well before use. Fresh mushrooms are also a suitable alternative if that’s what you have on hand.

The Meat: My go-to choices are Prosciutto di Parma and locally produced beef salami from grass-fed cows, both free from additives and preservatives. Feel free to use any deli meat available, but choosing high-quality options ensures a healthier bite. If you want to make a vegetarian option, you could just increase the amount of dry mushrooms.

The Vegetables: Asparagus pairs beautifully with eggs and is fantastic when in season. If asparagus isn’t available, feel free to substitute with other seasonal greens you might have.

The Herbs: Parsley and chives are my favorites for egg muffins due to their fresh, vibrant flavors. However, feel free to adapt the recipe with whatever herbs you have on hand.

Extra Protein: For an additional boost of essential amino acids and texture, I like to incorporate hemp hearts into the mix.

The Cheese: Cheddar cheese is popular for making egg bites, but I recommend the king of cheeses: Parmigiano Reggiano (the real deal, please!). This is a long-fermented cheese practically with zero lactose, made from the best Italian raw milk. Not only will this cheese give the muffins an incredible umami taste, but it is also a healthier option.

With these tips in mind, you’re all set to create the best egg muffins ever!

Complete List of Ingredients

  • 3 tablespoons extra virgin olive oil
  • 2 large yellow or sweet onions, finely chopped
  • 2 spring garlic, minced (or substitute with scallions and 4 cloves of garlic, minced)
  • 1 cup mixed dry mushrooms, rehydrated and chopped (or substitute with 2 cups fresh mushrooms, finely chopped)
  • 6 slices Prosciutto di Parma, chopped (about 70 grams)
  • 1/2 cup salami, chopped (about 50 grams)
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon salt
  • 1 teaspoon sweet paprika
  • 5 asparagus spears, finely chopped
  • 12 small eggs (or 10-11 large eggs)
  • 1/2 cup Parmigiano Reggiano, grated
  • Pinch of nutmeg
  • 1/2 cup chives, chopped
  • 1/2 cup parsley, chopped
  • 5 tablespoons hemp hearts
protein packed egg muffins on a plate

How to Make the Best Egg Muffins Ever

  1. Preheat the oven to 350°F (175°C) and line a muffin tin with paper liners.
  2. Heat olive oil in a large skillet over medium heat. Add onions and garlic (or scallions). Sauté until they start to soften and become fragrant, about 5 minutes. Stir in the mushrooms and cook until they’re tender and aromatic, about 5 minutes. (Note: Rehydrated mushrooms won’t release as much liquid as fresh mushrooms.) Add the prosciutto and salami, and cook for 1-2 minutes, stirring frequently. Season with pepper, salt, and paprika. Add the asparagus and mix. Remove from heat and let the mixture cool.
  3. In a large mixing bowl, beat the eggs. Stir in the grated Parmigiano and nutmeg. Once the vegetable and meat mixture has cooled, add it to the eggs along with the chives, parsley, and hemp hearts. Mix well.
  4. Evenly distribute the mixture into the prepared muffin cups, filling almost to the top. Bake in the preheated oven for about 30 minutes, or until the muffins are firm to the touch.
  5. Serve the muffins warm. Store in the refrigerator for up to two days or freeze for longer storage.
stacked protein packed egg muffins

Enjoy!

I hope you love these healthy egg muffins as much as we do! Feel free to add your favorite spices and herbs or personalize the recipe to suit your lifestyle and preferences.

If you are interested in healthy cooking, you might want to check our guide on how to make scrambled eggs in a stainless steel pan and ditch the toxic non-stick cookware.

*This post contains affiliated links, which means I get a small commission if you choose to purchase something via one of my links, at no extra cost to you.

Protein-Packed Egg Muffins (Quick and Healthy Breakfast)

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By Claudia Curici, Health Coach Serves: 12
Prep Time: 30 minutes Cooking Time: 30 minutes

These egg muffins combine pastured eggs, wild mushrooms, asparagus, and fresh herbs into a convenient, nutritious breakfast option. Not only are they simple to make, but they’re also ideal for meal prep.

Ingredients

  • 3 tablespoons extra virgin olive oil
  • 2 large yellow or sweet onions, finely chopped
  • 2 spring garlic, minced (or substitute with scallions and 4 cloves of garlic, minced)
  • 1 cup mixed dry mushrooms, rehydrated and chopped (or substitute with 2 cups fresh mushrooms, finely chopped)
  • 6 slices Prosciutto di Parma, chopped (about 70 grams)
  • 1/2 cup salami, chopped (about 50 grams)
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon salt
  • 1 teaspoon sweet paprika
  • 5 asparagus spears, finely chopped
  • 12 small eggs (or 10-11 large eggs)
  • 1/2 cup Parmigiano Reggiano, grated
  • Pinch of nutmeg
  • 1/2 cup chives, chopped
  • 1/2 cup parsley, chopped
  • 5 tablespoons hemp hearts

Instructions

1

Preheat the oven to 350°F (175°C) and line a muffin pan with paper liners.

2

Heat olive oil in a large skillet over medium heat. Add onions and garlic (or scallions). Sauté until they start to soften and become fragrant, about 5 minutes. Stir in the mushrooms and cook until they're tender and aromatic, about 5 minutes. (Note: Rehydrated mushrooms won’t release as much liquid as fresh mushrooms.) Add the prosciutto and salami, and cook for 1-2 minutes, stirring frequently. Season with pepper, salt, and paprika. Add the asparagus and mix. Remove from heat and let the mixture cool.

3

In a large mixing bowl, beat the eggs. Stir in the grated Parmigiano and nutmeg. Once the vegetable and meat mixture has cooled, add it to the eggs along with the chives, parsley, and hemp hearts. Mix well.

4

Evenly distribute the mixture into the prepared muffin cups, filling almost to the top. Bake in the preheated oven for about 30 minutes, or until the muffins are firm to the touch.

5

Serve the muffins warm. Store in the refrigerator for up to two days or freeze for longer storage.

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