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: Our nutritional data is sourced from the USDA FoodData Central database (the authoritative reference used by registered dietitians and food scientists), cross-referenced with NIH Dietary Reference Intakes (DRIs) for macronutrient recommendations. Each recipe is analyzed ingredient-by-ingredient using standardized portion weights per FDA nutrition labeling regulations (21 CFR Part 101).
- Calories (180 kcal/serving): Calculated via Atwater general factors (4 kcal/g protein, 4 kcal/g carbohydrate, 9 kcal/g fat) per USDA Agricultural Research Service methodology.
- Protein (14g): Per USDA FoodData Central SR Legacy database entries, summed across all ingredients at stated portion weights. NIH DRI for protein: 0.8g/kg body weight (RDA for adults).
- Carbohydrates (4g): Total available carbohydrates excluding fiber, per FDA 21 CFR 101.9 definition. Includes naturally occurring and added sugars per CDC dietary guidelines.
- Fat (12g): Total lipids per USDA FNDDS (Food and Nutrient Database for Dietary Studies), distinguishing saturated vs. unsaturated fractions where applicable per AHA guidelines.
- Fiber (1g): Dietary fiber per AOAC 985.29 method, as reported in USDA FoodData Central. FDA Daily Value reference: 28g fiber per 2,000 kcal diet.
- 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 2026 · Nutrition data sourced from USDA FoodData Central SR28
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.