1|---
 2|author: GLP Spot Editorial Team
 3|title: 'Egg Muffins (6g Protein Each, Freezable)'
 4|excerpt: >-
 5|  Batch-cook 12 muffin-cup eggs in 30 minutes. 72g protein total, grab-and-go
 6|  for low-motivation days.
 7|meta_description: >-
 8|  Batch-cook 12 muffin-cup eggs in 30 minutes. 72g protein total, grab-and-go
 9|  for low-motivation GLP-1 days when cooking feels impossible to manage.
10|date: '2026-02-26'
11|dateModified: '2026-04-04'
12|category: Recipes
13|readTime: 10 min read
14|type: recipe
15|servings: 12 muffins
16|prepTime: 10 min
17|protein: 6g each (72g total)
18|calories: 70 each (840 total)
19|related:
20|  - protein-breakfast-scramble
21|  - protein-goal-simple
22|  - glp-1-nutrition-guide
23|  - meal-prep-smaller-appetites
24|primary_keyword: egg muffins
25|faq: []
26|---
27|
28|> [!TIP] [Silicone muffin cups](https://www.amazon.com/s?k=silicone+muffin+cups&tag=glpspot-20)
29|> They don't stick. Pop them out frozen, reheat in microwave. Steel muffin tins require oil + sticking.
30|
31|## Why this works
32|Eggs are the perfect protein. Muffin format = portable, freezable, minimal chewing required.
33|
34|## Ingredients
35|- 12 eggs ([eggs](https://www.amazon.com/s?k=eggs&tag=glpspot-20))(https://www.amazon.com/s?k=organic+eggs&tag=glpspot-20) (6g protein each × 12 = 72g protein)
36|- 1/2 cup [shredded cheese](https://www.amazon.com/s?k=shredded+cheese&tag=glpspot-20) (optional, adds flavor + calories)
37|- 1 cup chopped veggies (spinach, peppers, onions - any mix)
38|- Salt + pepper to taste
39|- Optional: Cooked bacon bits, diced ham
40|
41|## Directions
42|1. Preheat oven to 375°F (190°C).
43|2. Whisk eggs in a bowl. Add salt + pepper.
44|3. Stir in cheese + veggies.
45|4. Pour into silicone muffin cups (fill 3/4 full).
46|5. Bake 20-25 minutes until set.
47|6. Cool, then freeze in bags (2-3 per bag).
48|
49|## Reheating
50|**Frozen:** Microwave 60-90 seconds.
51|**Thawed:** Microwave 30-45 seconds.
52|
53|## Flavor Variations
54|- **Spinach + Feta:** Add 1 cup cooked spinach, 1/2 cup feta cheese.
55|- **Bacon + Cheddar:** 1/2 cup cooked bacon bits + sharp cheddar.
56|- **Plain:** Eggs + salt only (good for very low appetite).
57|- **Southwest:** Diced tomatoes, green chilies, pepper jack cheese.
58|
59|> [!WARNING] Don't overcook
60|- Overcooked eggs = rubbery texture (nausea risk).
61|- Check at 20 minutes. Center should be set, not wet.
62|
63|> [!NOTE] Protein math
64|- 12 eggs ([eggs](https://www.amazon.com/s?k=eggs&tag=glpspot-20))(https://www.amazon.com/s?k=organic+eggs&tag=glpspot-20) × 6g = 72g total
65|- That's 3+ days of protein at 25g/day minimum
66|- Or 6 muffins/day for someone needing 36g protein/day
67|