High Protein Ham Egg Muffins (Printable Version)

Savory egg muffins with ham, veggies, and cheese, ideal for a nutritious start or quick bite.

# Components:

→ Eggs

01 - 8 large eggs

→ Dairy

02 - 1/4 cup milk, dairy or unsweetened non-dairy alternative
03 - 3/4 cup shredded cheddar cheese

→ Meats

04 - 3/4 cup lean ham, diced

→ Vegetables

05 - 1 small red bell pepper, diced
06 - 1/2 cup baby spinach, chopped
07 - 1 small red onion, finely diced

→ Seasonings

08 - 1/2 teaspoon salt
09 - 1/4 teaspoon black pepper
10 - 1/4 teaspoon smoked paprika, optional

# Directions:

01 - Preheat oven to 350°F. Grease a 12-cup muffin tin or line with silicone liners.
02 - In a large mixing bowl, whisk together eggs, milk, salt, pepper, and smoked paprika until well combined.
03 - Add diced ham, bell pepper, spinach, onion, and cheddar cheese to the egg mixture. Stir until evenly distributed throughout.
04 - Divide the mixture evenly among the 12 muffin cups, filling each approximately 3/4 full.
05 - Bake for 18 to 20 minutes, or until muffins are puffed and set in the center.
06 - Allow muffins to cool for 5 minutes, then run a knife around the edges to release from tin. Serve warm or cool completely for storage.

# Expert Tips:

01 -
  • They're ready to eat in minutes, which means you can actually have a real breakfast even when your morning is falling apart.
  • Ten grams of protein per muffin keeps you full through that mid-morning slump without the sugar crash.
  • You can make a whole batch on Sunday and reheat them all week, turning meal prep from a chore into something that genuinely saves your life.
02 -
  • If your oven runs hot, check them at 17 minutes because overcooked egg muffins become bouncy and slightly watery, which is the opposite of what you want.
  • Don't skip the cooling step in the tin, because they're too fragile when they're still steaming and will fall apart when you try to remove them.
03 -
  • Dice everything into small pieces so the flavors distribute evenly and you get something different in every bite instead of huge chunks of one thing.
  • If you're making these for guests, add a tiny pinch more paprika than you think you need because it's the secret thing that makes people say your food tastes more interesting.
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