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Egg muffins (48g of protein)

25/10/2025

Ingredients:

  • Eggs – 4 pcs

  • Whole milk – 75 ml

  • Red pepper – 30 g

  • Parmesan – 30 g

  • Edam cheese – 20 g (1 slice)

  • Ham (of your choice) – 10 g (1 slice)

Instructions:

  1. Cut the red pepper into small pieces (pic 1).

  2. Crack 4 eggs into a bowl, add salt and pepper (pic 2).

  3. Add about 75 ml of milk to the eggs (pic 3) and whisk everything thoroughly with a fork until smooth (pic 4).

  4. Add a little oil to a silicone muffin mold – or you can use paper muffin cups instead (pic 5).

  5. Place the chopped pepper into the mold and pour over the egg-milk mixture (pic 6). Be careful to leave a little space in the mold, as the muffins will rise slightly in the oven.

  6. Add pieces of ham and cheese to the mixture (pic 7), and top evenly with grated Parmesan (pic 8).

  7. Bake in a preheated oven at 200 °C (400 °F) for 15–20 minutes. Then remove from the oven and let cool (pic 9).

  8. Carefully remove from the mold and transfer to a plate for serving (pic 10 and 11).

Enjoy your meal.

Macros per 100 g:

  • 161 Kcal

  • Protein: 13,43 g

  • Carbohydrates: 2,05 g

  • Sugars: 1,41 g

  • Fat: 10,99 g

Per serving (1 pc):

  • 95 Kcal

  • Protein: 7,94 g

  • Carbohydrates: 1,22 g

  • Sugars: 0,84 g

  • Fat: 6,50 g

Per whole batch (6 pcs – 355 g):

  • 572 Kcal

  • Protein: 47,66 g

  • Carbohydrates: 7,30 g

  • Sugars: 5,01 g

  • Fat: 39,00 g

Comment:

Egg Muffins... a simple, quick, and tasty recipe. The total preparation, including chopping, took about 15 minutes. Baking then took around 20 minutes.

I tried them hot, cold, and reheated in the microwave – and all versions were excellent.

I recommend these egg muffins as a workday breakfast: just reheat and enjoy. Nothing complicated.

Would I make this recipe again? Honestly, probably not... but not because I didn't like it – quite the opposite, the egg muffins were really good. It's more because I personally prefer simpler breakfasts (for example, just boiled eggs). For that reason, it doesn't make much sense for me to go through the extra effort of this recipe when I'm just as happy with plain boiled eggs.

If I were to make this recipe again, though, I would adjust it slightly. I'd use less milk (about 50–60 ml instead of the 75 ml mentioned in the recipe). At the same time, I'd add more cheese and ham so that the mixture would be creamier.

I hope you like my recipe. I will be happy if you check out other recipes. Every Saturday a new, original protein recipe is released.

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