Tip: Silicone muffin cups
They don't stick. Pop them out frozen, reheat in microwave. Steel muffin tins require oil + sticking.
Why this works
Eggs are the perfect protein. Muffin format = portable, freezable, minimal chewing required.
Ingredients
- 12 eggs (6g protein each × 12 = 72g protein)
- 1/2 cup shredded cheese (optional, adds flavor + calories)
- 1 cup chopped veggies (spinach, peppers, onions - any mix)
- Salt + pepper to taste
- Optional: Cooked bacon bits, diced ham
Directions
- Preheat oven to 375°F (190°C).
- Whisk eggs in a bowl. Add salt + pepper.
- Stir in cheese + veggies.
- Pour into silicone muffin cups (fill 3/4 full).
- Bake 20-25 minutes until set.
- Cool, then freeze in bags (2-3 per bag).
Reheating
Frozen: Microwave 60-90 seconds. Thawed: Microwave 30-45 seconds.
Flavor Variations
- Spinach + Feta: Add 1 cup cooked spinach, 1/2 cup feta cheese.
- Bacon + Cheddar: 1/2 cup cooked bacon bits + sharp cheddar.
- Plain: Eggs + salt only (good for very low appetite).
- Southwest: Diced tomatoes, green chilies, pepper jack cheese.
Warning: Don't overcook
- Overcooked eggs = rubbery texture (nausea risk).
- Check at 20 minutes. Center should be set, not wet.
Note: Protein math
- 12 eggs × 6g = 72g total
- That's 3+ days of protein at 25g/day minimum
- Or 6 muffins/day for someone needing 36g protein/day
