9 High-Protein Breakfasts You Can Make in a Muffin Tin
If there's one thing I've learned from Pinterest, it's that you can make just about anything in a muffin tin. And it was a pretty amazing discovery for me—for a while there, my muffin tin was by far my most used kitchen essential. My obsession came in particularly handy at breakfast, because muffin tin recipes are basically designed for on-the-run, make-ahead convenience. And I'll take as much of that as I can get when I'm rushing out the door in the morning.
Aside from actual muffins (which I adore), I learned how to whip up quiches, baked oatmeal, you name it. They're quick to throw together and keep in your fridge to reheat in the morning, and I also love saving them in my freezer for a week of healthy breakfasts down the line when meal prep is just not going to happen. (At the height of my muffin tin kick, my freezer was almost exclusively muffin-shaped items, and I'm only a little embarrassed about it.)
But of course, a grab-and-go breakfast doesn't do you much good when your stomach's grumbling an hour later—a problem I ran into more than once, because many popular muffin tin recipes aren't great in the protein department. That's where these nine recipes come in.
Registered dietitians recommend at least 15 grams of protein at every meal to stay full and fueled. While the contents of one cup in a muffin tin probably won't get you there, a serving size can be two or three muffins (or even four, depending on how mini-fied the recipe is). It's up to you how big you want your breakfast to be, but a 250- to 300-calorie serving of each of these recipes will get you at least 15 grams of protein. You could also pair one with another favorite breakfast side or nosh on it as a mid-morning snack—in fact, these babies are good all day long.
https://cafedelites.com/1Cauliflower Hash Brown Egg Cups from Cafe Delites
This birds' nest-inspired brekky makes for an adorable brunch to share (or just nuke before work in the morning). The cauliflower hash browns get nice and crispy for a sneaky and delicious way to eat vegetables first thing. Get the recipe here.
Per one egg cup: 88 calories, 8 grams protein
https://www.eatingbirdfood.com/2Mini Strawberry Chocolate Chip Protein Muffins from Eating Bird Food
These mini powerhouses challenge any "ick" feelings you have about protein powder. Mixed in with fresh berries and mini chocolate chips, the protein powder is hardly detectable (aside from how satisfied you'll feel afterward, of course). Get the recipe here.
Per one muffin: 50 calories, 4 grams protein
http://www.ambitiouskitchen.com/3Cheesy Egg White Veggie Breakfast Muffins from Ambitious Kitchen
The stealthy secret ingredient that makes these egg white muffins so fluffy? Greek yogurt. Get the recipe here.
Per one muffin: 63 calories, 9 grams protein
http://www.nutritionistinthekitch.com/4Vegan Protein Banana Muffins from Nutritionist in the Kitch
These muffins sweeten up any commute if you're eating them on the go, but you know what makes 'em even better? A little PB spread on there. Get the recipe here.
Per one muffin: 88 calories, 8 grams protein
http://www.theironyou.com/5Spinach and Cheddar Egg Muffins from The Iron You
These lean, green breakfast machines are packed to the top with spinach, so you'll be well on your way to your daily vegetable intake before your even have your second cup of coffee. Get the recipe here.
Per one muffin: 51 calories, 4 grams protein
https://www.foodfaithfitness.com/6Funfetti Baked Oatmeal Cupcakes from Food Faith Fitness
Cupcakes for breakfast? Don't mind if I do. These funfetti baked oatmeal cupcakes make any ordinary day feel like your birthday. Get the recipe here.
Per one cupcake: 153 calories, 15 grams protein
http://www.skinnytaste.com/7Petite Crustless Quiche from Skinnytaste
Mini quiches are one of the clutchest things I keep in my freezer, because they double as a breakfast and a dinner option. Plus, you can switch up your mix-ins to keep things interesting (from experience, mushrooms and a little Italian sausage is a winning combo). Get the recipe here.
Per one quiche: 108 calories, 9 grams protein
http://www.ambitiouskitchen.com/8Flourless Banana Oat Protein Muffins from Ambitious Kitchen
These banana muffins are gluten-free as long as you double-check your oat bran, and they skip the white sugar entirely by getting their sweetness from applesauce and bananas. Get the recipe here.
Per one muffin: 95 calories, 6 grams protein
https://hurrythefoodup.com/9Low-Carb Vegetarian Egg Breakfast Muffins from Hurry the Food Up
These egg muffins take only 25 minutes to throw together, so they're an easy Sunday meal prep option. Get the recipe here.
Per one muffin: 87 calories, 7 grams protein
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