Savory Breakfast Egg Muffins

 Ingredients (12 Muffins / 6 Servings)

• 6 large eggs

• ½ cup milk (or heavy cream for richer texture)

• 1 cup shredded cheese (cheddar, mozzarella, or mix)

• ½ cup diced bell peppers (red/green)

• ¼ cup finely chopped onion

• 2–3 tbsp chopped parsley or green onions

• ½ tsp salt

• ¼ tsp black pepper

• ¼ tsp paprika (optional)

• Cooking spray or oil for greasing

 Instructions

1. Preheat oven to 180°C (350°F).

2. Prepare muffin tin – grease well or line with silicone liners.

3. Whisk eggs & milk in a bowl until smooth.

4. Add fillings – stir in cheese, vegetables, herbs, and seasoning.

5. Fill muffin cups about ¾ full (they puff while baking).

6. Bake 18–22 minutes until centers are set.

7. Cool 5 minutes before removing.

Servings

• Makes 12 egg muffins

• Serving size: 2 muffins per person

• Serves: 6 people

 Tips for Best Results

 Don’t overfill cups (prevents spilling).
 Use silicone liners for easy removal.
 For extra fluffiness, add ½ tsp baking powder.
 Let them rest before removing (they deflate slightly — normal).
 Add cooked meats only (never raw).

 Variations

•  Add cooked bacon or sausage

•  Add spinach or mushrooms (sauté first)

•  Make spicy with jalapeños

•  Add feta and olives for Mediterranean flavor

 Storage

• Refrigerate: up to 4 days

• Freeze: up to 2 months

• Reheat: 20–30 seconds in microwave

 Nutritional Info (Per 2 Muffins – Approx.)

• Calories: 180–220 kcal

• Protein: 14–16g

• Fat: 14g

• Carbohydrates: 3–5g

• Fiber: 0.5g

• Sugar: 1–2g

(Values vary depending on cheese and milk used.)

 Health Benefits

 High in protein (supports muscle & satiety)
 Low in carbs (great for low-carb diets)
 Good source of calcium
 Rich in vitamins A, B12, and choline
 Helps keep you full longer

 Q & A

Q: Why did my egg muffins sink?
A: Eggs naturally deflate after baking — totally normal!

Q: Can I make them dairy-free?
A: Yes! Use dairy-free milk and skip cheese or use plant-based cheese.

Q: Can I make them ahead?
A: Absolutely — they’re perfect for meal prep.

Q: How do I know they’re done?
A: Centers should be firm and not jiggly.

Q: Can I use egg whites only?
A: Yes — replace 6 eggs with about 1½ cups egg whites.