How to Meal Prep Grab-&-Go Muffin-Tin Eggs for Easy Breakfasts
Who says quiche is for brunch alone? With a little help from your trusty muffin tin, you can meal prep a week's worth of protein-rich muffin-tin eggs to stash away in the fridge or freezer for those extra busy mornings. The flavor combinations are endless and the process is easy, so be warned—once you start you won't be able to stop! This simple formula for making your own muffin-tin eggs, plus tasty recipe combinations will help you get started. Grab a couple on your way out the door for a satisfying breakfast or a snack.
Shop now: Oxo Good Grips Muffin Tin, amazon.com, $25
Shop now: Reusable Silicone Muffin-Tin Cups, amazon.com, $8 (our favorite for easy clean up!)
Here's how to make your own muffin-pan mini quiches:
Follow this foolproof formula for making the most delicious meal-prep muffin-tin eggs using the ingredients of your choosing.
- Prepare the base by whisking together 8 large eggs with 1/2 cup reduced-fat milk and 1/4 teaspoon each salt and pepper.
- Liberally coat a 12-cup muffin pan with cooking spray (or use the silicone muffin-tin cups linked above). Divide 3/4 cup each chopped vegetables and protein (like cooked meat, tofu or beans), 6 tablespoons cheese, and a small sprinkling of seasonings (such as herbs, salsa or even sun-dried tomatoes) among the muffin cups. Top with the egg mixture and bake in a 325°F oven until set and lightly brown, about 20 to 25 minutes.
- Cool completely and refrigerate in an airtight container (To buy: Stasher Reusable Silicone Bags, amazon.com, $20 for 1 large) for 3 days or freeze for up to 1 month. They're delicious right out of the fridge or can be quickly reheated in the microwave—wrap egg muffins in a paper towel and microwave on High for 30 to 60 seconds.
Our Favorite Combinations
We really love our muffin-tin eggs here at EatingWell for their delicious flavor and convenience (see how we use them in our meal plans). Here are some of our favorite flavor combinations and recipes to try this week!
Muffin-Tin Omelets with Bell Pepper, Black Beans & Jack Cheese
Red Bell Pepper + Black Beans + Jack Cheese + Salsa
This Southwestern-inspired egg muffin delivers the flavors we love in a bite-size package. Top with hot sauce and a bit of chopped cilantro to really drive the Southwestern style home.
Muffin-Tin Omelets with Broccoli, Ham & Cheddar
Broccoli + Chopped Bacon or Ham + Cheddar + Chives
Who doesn't love a classic Western-style omelet? We riffed on that popular breakfast order with these broccoli, bacon and Cheddar muffin-tin eggs.
Muffin-Tin Omelets with Sausage & Gruyère
Onions + Breakfast Sausage + Gruyère + Parsley
This classy combination of onion, sausage and Gruyère makes us feel like we're at a fancy brunch, rather than eating breakfast at our desks.
Muffin-Tin Omelets with Veggie Sausage & Sun-Dried Tomatoes
Roasted Red Peppers + Veggie Sausage + Mozzarella + Sun-dried Tomatoes
Even vegetarians can get in on the action with these meat-free muffin-tin eggs! Here we use veggie sausage, roasted red peppers, mozzarella and sun-dried tomatoes for a flavor-packed Mediterranean-inspired breakfast you can take on the go.
This story originally appeared in EatingWell Magazine March 2020.