# Meal Prep Egg Muffins

Egg muffins are mini baked omelets made in a muffin tin. They are packed with vegetables, cheese and bacon, and they reheat in under a minute.

Make a batch on Sunday and you have a quick, high-protein breakfast for the whole week.

- Total time: 35 min (prep 15 min, cook 20 min)
- Serves: 6
- Per serving (estimated): 150 kcal, 12 g protein
- Cuisine: American. Category: Breakfast. Diet: gluten-free, high-protein, low-carb.

## Ingredients

- 8 eggs
- 1/4 cup (60 ml) milk
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 cup (about 60 g) fresh spinach, chopped
- 1 red bell pepper, finely diced
- 100 g cooked bacon or ham, chopped
- 80 g cheddar cheese, shredded
- Nonstick spray or oil, for the tin

## Method

1. Heat the oven to 350°F (175°C) and grease a 12-cup muffin tin well, even if it is nonstick.
2. Whisk the eggs, milk, salt and pepper in a large jug or bowl until smooth and no streaks of white remain.
3. Divide the spinach, pepper, bacon and cheese evenly among 12 cups, filling each about halfway.
4. Pour the egg mix over the fillings, leaving a little room at the top since they will puff.
5. Bake 18 to 22 minutes, until the muffins are puffed, set in the center and a knife comes out clean, reaching 160°F (71°C).
6. Cool in the tin for 5 minutes, then run a knife around each and lift them out.
7. Serve warm, or cool completely before storing.

## Why it works

- Cooking at a moderate 350°F sets the eggs gently so they stay tender and do not turn rubbery.
- A splash of milk adds moisture, so the eggs are soft rather than dense.
- Chopping the fillings small helps each cup cook evenly and hold together.
- Greasing the pan well makes the muffins release cleanly.
- Cooling in the tin lets the eggs firm up so they do not stick or collapse.

## The science

- **Gentle heat for tender eggs.** Egg proteins set around 145 to 160°F and squeeze out water when pushed to much higher heat. A moderate oven brings the eggs up slowly, so the proteins form a soft, even network that holds moisture instead of getting tough.
- **Watery vegetables spoil the set.** Raw vegetables such as mushrooms and zucchini release water as they cook, which pools in the cups and makes them spongy. Using low-moisture vegetables, or cooking watery ones first, helps the muffins set firm and keeps them from weeping liquid in the fridge later.

## Tips

- Grease the pan generously; eggs stick even to nonstick tins.
- Pat spinach and any wet vegetables dry before adding them.
- Fill cups to just under the top, as the eggs will puff and then settle.

## Mistakes to avoid

- Underbaking leaves liquid in the center, so bake until a knife comes out clean.
- Skipping the grease makes the muffins stick, so oil the tin well.
- Using raw watery vegetables makes soggy cups, so cook them first.

## Variations and swaps

- Mediterranean: spinach, feta and sun-dried tomatoes.
- Denver: ham, bell pepper, onion and cheddar.
- Vegetarian: mushrooms (cooked first), spinach and goat cheese.
- Swap bacon for cooked sausage or turkey ham; it changes the flavor but not the cook time.
- Swap cheddar for pepper jack for some heat.
- Swap milk for cream for richer, silkier egg cups.

## Storage

Cool completely and refrigerate in a sealed container for up to 4 days. Freeze for up to 3 months. Reheat in the microwave for 30 to 45 seconds until they reach 165°F (74°C).

## FAQ

**How long do egg muffins last in the fridge?**

Egg muffins keep for up to 4 days in an airtight container in the fridge. Reheat them until steaming hot, to 165°F (74°C).

**Can I freeze egg muffins?**

Yes. Cool them completely, freeze on a tray, then store in a freezer bag for up to 3 months. Reheat from frozen in the microwave for 60 to 90 seconds.

**Why do my egg muffins deflate?**

All egg muffins deflate as they cool, because the steam trapped in the eggs escapes. They will still be fluffy and tasty.

**Why are my egg muffins watery?**

Watery egg muffins come from raw vegetables with a lot of moisture. Saute vegetables first and pat them dry, and do not underbake.

**How do I stop egg muffins from sticking?**

Grease the tin generously with oil or spray, or use silicone liners. Let the muffins cool for 5 minutes before running a knife around the edge.

---
Source: https://cookingscientist.com/recipes/egg-muffins (Cooking Scientist). Learn the science of cooking in the Cooking Scientist app for iPhone and iPad: https://apps.apple.com/app/id6830326846