Savoury Egg Muffin Cups: High-Protein Breakfast for Training Days

Why This Recipe Works for Athletes

Savoury egg muffin cups are a triathlete’s secret weapon for high-protein, batch-cooked breakfasts. Each muffin delivers around 8–10g of protein with minimal carbohydrate, making them ideal on rest days or easy training mornings when a full carb-load isn’t needed. Batch-cook a tray of 12 on Sunday and you have breakfast sorted for the first half of the week with zero morning effort.

Ingredients

  • 6 large free-range eggs
  • 50ml semi-skimmed milk
  • 80g diced cooked ham or turkey
  • 50g baby spinach, roughly chopped
  • 50g reduced-fat cheddar, grated
  • 1 small red pepper, finely diced
  • Salt, black pepper, and a pinch of smoked paprika

Instructions

  1. Preheat your oven to 180°C fan and lightly grease a 12-hole muffin tin with olive oil or cooking spray.
  2. Whisk the eggs with the milk in a large jug, season well with salt, pepper, and smoked paprika.
  3. Divide the ham or turkey, spinach, red pepper, and half the cheese evenly between the 12 muffin holes.
  4. Pour the egg mixture over the fillings until each hole is approximately three-quarters full.
  5. Top each muffin with the remaining grated cheese.
  6. Bake for 18–22 minutes until the egg is fully set and the tops are lightly golden. Cool in the tin for 5 minutes before removing.
  7. Store in an airtight container in the fridge for up to 4 days, or freeze individually for up to 3 months.

Nutrition Notes

Each egg muffin cup contains approximately 90 kcal, 8g protein, 3g fat, and 2g carbohydrate. A serving of 2–3 muffins delivers a protein-rich start to the day without spiking blood sugar — ideal before a morning easy run or recovery swim. For a higher-carb variation ahead of a longer session, pair with a slice of wholegrain toast or a banana.

Prep time: 10 minutes | Cook time: 22 minutes | Servings: 12 muffin cups