These High-Protein Egg Muffins are the perfect low-carb breakfast for busy mornings. They’re packed with protein, totally customizable, and bake in under 20 minutes. You can load them with veggies, cheese, sausage, bacon, or whatever your family likes. They reheat beautifully, freeze well, and taste amazing — no more skipping breakfast! These go viral on Pinterest every week because they fit keto, low-carb, and general healthy eating plans.

🍽️ Ingredients

(Makes 12 muffins)

• 10 large eggs
• ¼ cup milk or heavy cream
• ½ cup shredded cheddar
• ½ cup diced bell peppers
• ½ cup cooked crumbled sausage OR chopped bacon
• ¼ cup diced onions
• ½ tsp salt
• ½ tsp pepper
• ½ tsp garlic powder
• Cooking spray

Optional add-ins: spinach, mushrooms, jalapeños, turkey sausage, ham.

👩‍🍳 Instructions

1. Preheat oven to 350°F.
2. Spray a 12-cup muffin pan generously with cooking spray.
3. In a large bowl, whisk together eggs, milk, salt, pepper, and garlic powder.
4. Add cheese, peppers, onions, and cooked sausage/bacon. Mix well.
5. Pour egg mixture evenly into each muffin cup (¾ full).
6. Bake for 18–20 minutes until set in the middle.
7. Let cool 5 minutes before taking out of the pan.

🔢 Nutrition (1 muffin, with sausage)

• Calories: 110
• Protein: 10g
• Carbs: 2g
• Fat: 7g

💡 Helpful Notes

• Store in the fridge for 4–5 days.
• Freeze for up to 2 months — microwave to reheat.
• Use silicone muffin cups if you want the easiest cleanup ever.
• Add jalapeños for a spicy version!