Meal Prep Egg Muffin Tray

Baked egg muffins are the most efficient breakfast meal prep you can do. One 12-cup tray gives you 12 servings — eat two or three as a complete breakfast. They reheat in 60 seconds and are portable enough to eat on the way to the gym.

Ingredients

• 8 large eggs
• 4 egg whites
• 100g cooked turkey breast or ham, diced
• 1 red pepper, finely diced
• 100g spinach, roughly chopped
• 50g reduced-fat cheddar, grated
• 1 tsp garlic granules
• Salt and black pepper
• Cooking spray

Method

1. Preheat oven to 180°C. Spray a 12-cup muffin tin generously with cooking spray.
2. Whisk together the whole eggs and egg whites. Season with garlic granules, salt, and pepper.
3. Divide the turkey, red pepper, and spinach evenly between the muffin cups.
4. Pour the egg mixture over the fillings, filling each cup about ¾ full.
5. Top each cup with grated cheese.
6. Bake for 18–20 minutes until set and lightly golden on top.
7. Cool for 5 minutes before removing from the tin.
8. Store in airtight containers in the fridge for up to 5 days. Reheat 2–3 muffins in the microwave for 60 seconds.

Nutrition Notes

Three egg muffins (one serving) provides 27g of protein at 240 calories — comparable to a restaurant omelette but ready in 60 seconds. Preparing a full tray each Sunday covers an entire week of breakfasts with minimal weekly effort.