An easy make-ahead protein packed breakfast option, these Meal Prep Egg Muffins 3 Ways provide lots of flavor variety. They’re all gluten free and can be made dairy free as well. They’re kid friendly and the perfect snack to have ready in the refrigerator.
Egg muffins are one of my favorite breakfasts to meal prep. They’re especially useful for on-the-go meals. For us that means either a workday breakfast, or for weekend adventures.
Either way, they’re both convenient and an easy way to get a protein packed meal in. During the workweek, I keep the same schedule as Tyler who works 4 – 10 hour shifts. So mornings are really early around here, and a make ahead breakfast is perfect for 2 people who don’t do mornings naturally!
When it comes to getting out for weekend adventures, (especially locally here in Glacier National Park) egg muffins are super handy. While I love the idea of camp cooking, when it comes to getting a good early start on the trail, make ahead breakfast are where it’s at.
This summer we’ve been going back and forth between these egg muffins, and my Almond Butter Chocolate Chip Cookie Energy Bites that we pair with pre-cooked sausages that I make before we leave the house. Between those 2 options, we’ve been eating pretty well all week long!
How to make Meal Prep Egg Muffins 3 Ways:
- Pick a few ingredients you love together for your filling.
- Pre-cook anything that needs it, like veggies!
- Portion out 1-2 tablespoons of your filling into each muffin cup.
- Top with the egg mixture and bake until puffed in the middle, (8 eggs seems to be perfect for a 12-cup muffin tin).
- Let cool slightly and store in the refrigerator in a sealed container if you’re meal prepping.
- Or you can also serve these right away!
Tips for great egg muffins:
- Use a muffin tin that’s in really good condition. Egg muffins tend to stick in older pans that have seen a lot of use.
- Also be sure and lightly grease or butter the muffin cups so they come out easily.
- You can also use a glass baking dish or 9″ cast iron skillet and make just one flavor into an egg bake/frittata.
- When in doubt, add cheese if you can have dairy. We both find we absolutely love and gravitate towards any egg muffin with cheese in it. That’s not to say the others aren’t delicious, but adding a touch of feta, cheddar, jalapeno jack, or parmesan goes a long ways in the flavor department!
- And on that note, fresh herbs are also awesome when you have them around. In the winter months, instead of fresh herbs, I’ll often put a touch of Italian seasoning into the egg mixture to pour over each filling.
More Meal Prep Friendly Breakfast Inspiration:
- Meal Prep Sweet Potato Avocado Toast
- Homemade Rosemary Breakfast Sausage Patties
- Sweet Potato Noodles and Greens Breakfast Meal Prep
- Make Ahead Sausage Egg Muffins
- Italian Sausage Egg Bake with Spinach and Tomatoes
And finally, you can definitely make just one flavor at a time, just triple the amount called for in the filling ingredients. I find it easiest to make just one flavor, and we tend to go through a batch in just a couple days. So we don’t find that we tire too easily of just one flavor.
But all that being said, I do love options, so sometimes I do make multiple flavors per batch.
I hope you’ll let me know below what your favorite is! I’d also love to know what you’d love to see more of for meal prep recipes?
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Meal Prep Egg Muffins 3 Ways
- Total Time: 40 minutes
- Yield: 12 egg muffins 1x
- Diet: Gluten Free
Description
An easy make-ahead protein packed breakfast option, these Meal Prep Egg Muffins 3 Ways provide lots of flavor variety. They’re all gluten free and can be made dairy free as well. They’re kid friendly and the perfect snack to have ready in the refrigerator.
Ingredients
Sun-dried Tomato – Spinach – Feta:
1 cup baby spinach, 1 ounce, chopped
2 Tablespoons oil packed sun-dried tomatoes, drained and chopped
2 Tablespoons crumbled feta cheese
1 Tablespoon chopped fresh basil, see notes about herbs
Mixed Veggies:
1 Tablespoon olive oil
4 crimini mushrooms, cleaned and thinly sliced,
2–3 leaves of kale, stems removes and thinly slivered
1/4 cup diced red bell pepper
2 Tablespoons thinly sliced green onions, white or light green part
1/4 Teaspoon chopped fresh thyme, or rosemary, see notes about herbs
Ham and Cheese:
1/4 cup finely diced ham
1/4 cup grated cheese, cheddar and parmesan are our favorites
2 Tablespoons thinly sliced green onions, dark green part
Egg Mixture:
8 eggs
1 Teaspoon sea salt
1/2 Teaspoon black pepper
Instructions
Preheat the oven to 350ºF and lightly grease or butter a muffin tin.
Sauté the baby spinach in a touch of olive oil or some of the oil from the sun-dried tomatoes just until barely wilted, but still bright green. Remove it from the pan and set it aside.
For the mixed veggies filling, sauté the veggies, green onion, and thyme in the olive oil in the same pan you used for the spinach until just tender.
Then portion out each of the fillings into 4 muffins cups.
Crack the eggs into a bowl and thoroughly whisk them together with the sea salt and pepper.
Pour the egg mixture evenly over the 3 different fillings.
Bake until the egg muffins are puffed in the middle, 20-25 minutes.
Let them cool on a cooling rack until they start to pull away from the sides.
Then remove them and either enjoy right away, or store in an airtight container in the refrigerator for 4-5 days.
Notes
In the winter months, I’ll pick just one fresh herb for all the egg muffins. Or if I don’t have anything fresh, I omit it and add 1/2 teaspoon of Italian seasoning to the egg mixture instead.
- Prep Time: 20
- Cook Time: 20
- Category: Breakfast
- Method: Meal Prepping
- Cuisine: American
So simple but yet versatile enough to mix things up a bit. These are a great grab and go option for busy mornings!
Definitely gotta mix things up a bit! 😉
I shared this in my monthly cooking group on facebook because prepping for breakfast is so important! This recipe is so simple and tasty.
Thanks so much, and I hope everyone enjoys these!
Love these! Perfect way to 1) ensure breakfast success; 2) have variety so you don’t get bored; 3) make a little something that appeals to different family preferences
Variety is so key! 🙂
We all need different choices for breakfast. this is a great plan for the next week. Now I know what to prepare
Perfect, I hope you all enjoy these!
These are just gorgeous Kari! I love how beautifully executed your muffins are and how they look for storage. Wonderful good nutrition for any meal of the day.
They do make a great quick meal, and I’ve been know to eat them all meals too!
I’m going to make these in advance so my teen boy can just reheat a few in the morning before school. He would rather sleep than make breakfast & he could even eat these in the car 🙂 Thanks
Just wanted to rate the recipe too, thanks.
Thank you, I really appreciate it!
I hope he enjoys them!
So easy and so tasty! It helps that there’s just something so cute about them, not mention convenient to pack on the go.
Definitely love the pack and go convenience!
Added these to my meal prep for the week and they were so easy to make!! After they came out of the oven, I could not resist and had to try one right away! 2 thumbs up from me!
So glad to hear you enjoyed them, I love adding them to my weekly meal prep too!
Delightful! So good for breakfast at home or for entertaining!
Hope you enjoy them!
Such an easy and fun breakfast! My kids love egg muffins and these mix-ins are great ideas!
I hope you all enjoy these!