Low sodium high protein egg muffins are my go-to Sunday meal prep, and honestly they’ve saved my mornings more times than I can count. Loaded with colorful veggies, whole eggs, and egg whites, they’re filling, low in sodium, and ready in 30 minutes.
I bake a batch, pop them in the fridge, and breakfast is done for the whole week. If you’re after a simple high protein breakfast that actually keeps you full, this one’s it.
Check out these Easy Chicken Meal Prep Bowls for more meal prep inspiration.
Why You’ll Love This Recipe
- Low in sodium thanks to no-salt seasoning instead of regular table salt
- High in protein from whole eggs, egg whites, and a generous load of vegetables
- Ready in about 30 minutes from start to finish
- Perfect for meal prep since they keep well in the fridge for up to 4 days
- Kid-friendly and easy to customize with whatever veggies you have on hand
- Gluten-free and naturally low in carbs
Ingredients For Low Sodium Egg Muffin Cups
- 1 tablespoon olive oil
- 1 cup red pepper, chopped
- 1 cup green pepper, chopped
- 1 cup yellow onion, chopped
- 2 cups baby spinach or kale, roughly chopped
- 1 cup mushrooms, chopped
- 2 cloves garlic, minced
- No salt seasoning (such as 21 Salute or Mrs. Dash)
- 4 whole large eggs
- 4 egg whites
- Hot sauce, optional for serving
Substitution notes: You can swap the spinach for kale, arugula, or even finely chopped broccoli. Any color of bell pepper works. If you don’t have mushrooms, zucchini or cherry tomatoes are great options.
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Low Sodium High Protein Egg Muffins
- Total Time: 30 minutes
- Yield: 12 muffins 1x
Description
Low sodium high protein egg muffins are the kind of breakfast I wish I had discovered years ago. Packed with colorful veggies, made with whole eggs and egg whites, and completely free of added salt, these little cups are a total game-changer for busy mornings. I started making these on Sundays after realizing I was skipping breakfast almost every weekday. Henry would grab something on the way out, the kids would eat cereal, and I’d end up running on empty until noon. Once I tried these egg muffin cups, everything changed. I bake a batch, pop them in the fridge, and breakfast is done for the week. The best part? They take about 30 minutes start to finish. No fancy equipment, no complicated steps, just simple wholesome ingredients that your whole family will actually eat.
Ingredients
- 1 tablespoon olive oil
- 1 cup red pepper, chopped
- 1 cup green pepper, chopped
- 1 cup yellow onion, chopped
- 2 cups baby spinach or kale, roughly chopped
- 1 cup mushrooms, chopped
- 2 cloves garlic, minced
- No salt seasoning, to taste (such as 21 Salute or Mrs. Dash)
- 4 whole large eggs
- 4 egg whites
- Hot sauce, optional for serving
Instructions
- Preheat oven to 350 degrees F. Spray a 12-slot non-stick muffin pan generously with cooking spray.
- Heat a large non-stick skillet over medium heat. Add the olive oil, then toss in the red pepper, green pepper, and onion. Saute for 5 to 7 minutes until the peppers soften.
- Add the spinach and mushrooms and cook for another 2 minutes. In the last 30 seconds, stir in the minced garlic.
- Season with no-salt seasoning and take the pan off the heat.
- Crack the 4 whole eggs and 4 egg whites into a large 4-cup measuring cup. Whisk them together well until combined.
- Stir the cooked veggies directly into the egg mixture.
- Pour the egg and veggie mixture evenly into your prepared muffin pan. Each slot should be about three-quarters full.
- Bake for 15 to 20 minutes, or until the tops are firm to the touch and the eggs are fully cooked through.
- Let the muffins cool slightly before removing them from the pan. Serve right away with a dash of hot sauce if you like a little kick. Store leftovers in an airtight container in the fridge for up to 4 days or freeze for up to 2 months.
Notes
Substitution notes: You can swap the spinach for kale, arugula, or even finely chopped broccoli. Any color of bell pepper works. If you do not have mushrooms, zucchini or cherry tomatoes are great options. To freeze: place muffins in a single layer on a baking sheet to freeze solid, then transfer to a freezer bag. They will keep for up to 2 months. To reheat, pop them in the microwave for about 60 to 90 seconds. Variations: Add a small sprinkle of low-sodium feta or part-skim mozzarella on top before baking. Try roasted sweet potato, corn, or diced jalapeno for different flavor profiles. Stir in some diced turkey, cooked ground chicken, or cottage cheese for an extra protein boost. This recipe is already dairy-free as written.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Breakfast
- Method: Baked
- Cuisine: American
Nutrition
- Serving Size: 1 muffin
- Calories: 60
- Sugar: 2g
- Sodium: 55mg
- Fat: 3g
- Saturated Fat: 1g
- Unsaturated Fat: 2g
- Trans Fat: 0g
- Carbohydrates: 4g
- Fiber: 1g
- Protein: 6g
- Cholesterol: 65mg
How To Make Low Sodium High Protein Egg Muffins
Step 1: Preheat And Prep Your Pan
Preheat your oven to 350°F. Spray a 12-slot non-stick muffin pan generously with cooking spray. Set it aside while you get the veggies going.
Step 2: Sauté The Vegetables
Heat a large non-stick skillet over medium heat. Add the olive oil, then toss in the red pepper, green pepper, and onion.
Sauté for 5 to 7 minutes until the peppers soften. Add the spinach and mushrooms and cook for another 2 minutes. In the last 30 seconds, stir in the minced garlic.
Season with your no-salt seasoning and take the pan off the heat. (Don’t skimp on the seasoning here. It really does all the flavor work since we’re skipping the salt.)
Step 3: Whisk The Eggs
Crack the 4 whole eggs and 4 egg whites into a large 4-cup measuring cup. Whisk them together well until combined.
Stir the cooked veggies directly into the egg mixture.
Step 4: Fill And Bake
Pour the egg and veggie mixture evenly into your prepared muffin pan. Each slot should be about three-quarters full.
Bake for 15 to 20 minutes, or until the tops are firm to the touch and the eggs are fully cooked through.
Step 5: Cool And Serve
Let the muffins cool slightly before removing them from the pan. Serve right away with a dash of hot sauce if you like a little kick.
How To Store
These low sodium egg muffins keep really well. Once cooled, store them in an airtight container in the fridge for up to 4 days.
To freeze: place them in a single layer on a baking sheet to freeze solid, then transfer to a freezer bag. They’ll keep for up to 2 months.
To reheat, pop them in the microwave for about 60 to 90 seconds, or until warmed through. The texture holds up nicely without getting rubbery.
FAQs About High Protein Egg Muffins
Is Egg Muffin Good For Weight Loss?
Yes, egg muffins are a solid choice for weight loss. They’re high in protein, low in carbs, and easy to portion out for breakfast or as a snack. Because protein keeps you full longer, you’re less likely to reach for something you don’t need mid-morning.
Are Protein Muffins Good For Weight Loss?
They really can be. When made with eggs, egg whites, and lots of vegetables like these low sodium egg muffin cups, they give you a filling, nutrient-dense meal without a lot of calories. The key is keeping added fats and sodium low, which this recipe does well.
Are Egg Muffins High In Protein?
Yes! This recipe uses both whole eggs and egg whites, which together make a high protein egg muffin that’s also lower in fat than using only whole eggs. Each muffin delivers a solid amount of protein, making them a smart breakfast option.
Related Recipes You May Like
- Best High Protein Bowl Another easy, filling option that’s great for meal prep and packed with protein.
- Easy Chicken Meal Prep Bowls Recipe Perfect for lunches when you want something hearty without the fuss.
- High Protein Strawberry Almond A sweet, protein-packed option when you want something a little lighter.
Conclusion
These low sodium high protein egg muffins are the recipe I come back to every single week. They’re quick, they’re easy, the kids love them, and they actually keep me full until lunch. That’s a hard combination to beat on a busy weekday morning.
If you make this recipe, I’d love to hear how it turned out! Leave a comment below, share it with a friend who’s into meal prep, and be sure to tag me on Instagram. Pin this one to save it for later.
