Egg Muffins
Grab-and-go protein-packed egg cups perfect for meal prep.
Adjust Servings
Macronutrient Breakdown
Ingredients
- eggs
- bell peppers
- spinach
- cheese
- turkey sausage
- salt
- pepper
Instructions
- 1
Whisk eggs with salt and pepper.
- 2
Add vegetables and meat to muffin tin.
- 3
Pour eggs and bake at 350F for 20 minutes.
Nutrition Facts
About Egg Muffins
Grab-and-go protein-packed egg cups perfect for meal prep.
This breakfast recipe provides a moderate amount of protein with 180 calories per serving.
Perfect for beginners, this recipe requires minimal cooking skills and can be prepared quickly. The total preparation and cooking time is 15 minutes.
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Methodology & Nutrition Data Sources — Egg Muffins
How we calculate Egg Muffins nutrition facts: We estimate recipe nutrition from ingredient weights, per-100g food data, and the stated serving count. Values are planning estimates, not lab-tested nutrition labels, because brands, produce size, trimmed weight, and how much oil stays on the pan can change the final number.
- Calories (180 kcal/serving): Ingredient calories are summed for the full batch, then divided by 6 servings.
- Protein (14g): Protein grams come from the listed ingredients, not from a generic "healthy recipe" target.
- Carbohydrates (4g): Carbohydrate estimates include naturally occurring carbs in vegetables, grains, fruit, dairy, and sauces where applicable.
- Fat (12g): Added oil, butter, nuts, seeds, cheese, dressings, and fattier proteins can move this number materially.
- Fiber (1g): Fiber is estimated from whole-food ingredients and rounded to practical food-log precision.
- USDA FoodData Central
- NIH Dietary Reference Intakes (DRI)
- CDC Nutrition Research Data
- FDA Nutrition Facts Label Guidelines
- HHS/USDA Dietary Guidelines for Americans 2020–2025
Disclaimer: Nutritional values are estimates based on standard ingredient databases and may vary depending on specific ingredient brands, preparation methods, and portion accuracy. Individuals with medical conditions should consult a registered dietitian before making significant dietary changes.
Reviewed by Brazora Monk · Last updated June 10, 2026 · Nutrition data references USDA FoodData Central
Frequently Asked Questions
How many calories are in Egg Muffins?
Egg Muffins contains approximately 180 calories per serving, making it a moderate option for a healthy meal.
Is Egg Muffins good for weight loss?
Yes, Egg Muffins can be part of a weight loss diet. With 180 calories and 14g of protein per serving, it helps keep you satisfied.
How much protein does Egg Muffins have?
Egg Muffins provides 14g of protein per serving, which is good for supporting muscle maintenance.
How long does it take to make Egg Muffins?
Egg Muffins takes about 5 minutes to prepare and 10 minutes to cook, totaling 15 minutes from start to finish.
Can I meal prep Egg Muffins?
Yes, Egg Muffins stores well in the refrigerator for 3-4 days in an airtight container.