If you are all about efficiency, this recipe is for you! I am including ingredient amounts below for a DOUBLE batch – 24 total egg muffins. If you don’t want a double batch just use half of everything below. You can also modify this recipe by adding your favorite veggies – green peppers, onions or tomatoes are all great options.


  • 543g (~1.2 lbs) lean meat – I used venison
  • 4 whole eggs
  • 32oz egg whites
  • 112g shredded cheese
  • 62g minced garlic
  • 2 cups chopped spinach
  • 8g oil (used for browning meat and spraying muffin tins)


  1. Preheat oven to 350°
  2. Brown lean meat, add garlic, set aside
  3. Chop spinach & shred cheese
  4. Add all ingredients to large mixing bowl and mix well
  5. Spoon stirred egg mixture into muffin tin, sprayed with oil. Fill about 2/3 of each cup to allow for headspace
  6. Bake for 30-35 minutes.
  7. Allow to cool and eat or freeze!


Marcos per 1 egg muffin:
11.2P – 4.2F – .6C = 92 calories

I eat 2.5 egg muffins at a time and those macros work out to:
28P – 10.5F – 1.5C = 231 calories

Want an even lower calorie option? This recipe can easily be modified by swapping whole eggs for more egg whites, or by removing some/all of the cheese.