Oven-Baked High-Protein Muffins
Savory protein muffins packed with egg, turkey, and veggies. High-fiber and nutrient-dense — an ideal pregnancy-safe breakfast.
PROTEIN 12g
CALORIES 120
P:E RATIO 10.0
TIME 37m
YIELD 12
P:E 10.0
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
10 large eggs 12G PROTEIN
1/2 lb deli turkey, diced 12G PROTEIN
1 cup broccoli, finely chopped HIGH FIBER
1/2 cup oat bran CARB BASE
1/2 cup shredded Parmesan FLAVOR
1/4 tsp salt FLAVOR
1/4 tsp pepper FLAVOR
Cooking spray FLAVOR
MEAL PREP LOGISTICS
- Storage: Refrigerate for up to 5 days. Freeze for up to 2 months.
- Batching: Oat bran adds fiber and helps muffins hold together.
- Reheat: Microwave 30-40 seconds until warm.
EXECUTION STEPS
01
THE MACRO PREP
Preheat oven to 375°F. Spray a 12-cup muffin tin.
02
HIGH HEAT SEAR
Whisk eggs with oat bran, salt, and pepper.
03
VEGGIE STEAM-SAUTÉ
Divide broccoli and turkey among muffin cups.
04
THE MACRO PREP
Pour egg mixture over fillings.
05
STEP 5
Top with Parmesan cheese.
06
STEP 6
Bake 20-22 minutes until puffed and golden.