Egg Muffin Recipes for Runners to Make for Breakfast


Eggs are a staple in many fridges, and for good reason. A solid source of protein, they help runners recover post workout. On average, one egg packs 6 grams of the muscle-building macronutrient. They’re also high in choline, an important nutrient for memory, mood, and other brain and nervous system functions.

While there are a dozen ways to cook eggs—scrambled, over easy, fried—they also make for a great option to meal prep ahead of time and eat all week. Enter: these egg muffin recipes.

Add these make-ahead Tex-Mex-inspired egg muffins to your repertoire for a new spin on your morning routine. Each recipe yields 12 muffins, which you can keep in the refrigerator for five to seven days. When you’re ready to reheat and eat, just pop in the microwave for about 45 seconds.

5 Easy, Delicious Egg Muffin Recipes

1.Migas Egg Muffins

migas egg muffins

Thomas Hengge

          These egg muffins are an easy source of protein for a quick breakfast postrun. They also contain sources of vitamin C, A, E, B6, B2, and K, mostly from the green bell peppers and paprika. Cumin also provides manganese and magnesium. The addition of cumin and paprika provide great flavor for runners who love a savory breakfast over a sweet option. What’s more: The corn tortillas are an easy carbohydrate source to help runners refuel.

          Ingredients:

          • 7 whole eggs
          • ⅓ cup milk (or unsweetened plant-based milk)
          • ¼ cup green bell peppers, chopped
          • 7 turkey bacon strips
          • 2 corn tortillas, cut into small strips
          • 1 tsp ground cumin
          • 1 tsp ground paprika
          • Queso fresco, crumbled to sprinkle on top

          Instructions:

          1. Preheat the oven to 350 degrees. While the oven is heating, whisk eggs, milk cumin, and paprika together in a bowl.
          2. Set the bowl aside and start preparing the muffin tin. Grease muffin tin and start halving turkey bacon strips into long strips.
          3. Take the turkey bacon strips and line the greased muffin tin cup with the strips (this will help to remove the muffin when done baking).
          4. Next, pour egg mixture into egg muffin cups evenly.
          5. Take the tortillas and cut into small strips and add to muffin cups.
          6. Lastly, sprinkle the chopped bell pepper then crumbled queso fresco on top of each muffin.
          7. Place egg muffins in the preheated oven and bake for 20 mins. If the top is not fully cooked return to the oven cooking in 3-minute increments.

          2. Turkey Egg Muffins

          turkey egg muffins

          Thomas Hengge

          This recipe has a healthy dose of anti-inflammatory properties from the chili and garlic powder, as well as tomatoes. The green pepper supplies you with a healthy dose of vitamin C to support your immunity. These muffins are also higher in protein, thanks to the turkey sausage.

          Ingredients:

          • 7 whole eggs
          • ⅓ cup milk
          • 4 breakfast turkey sausage links
          • 1 Tbsp chili powder
          • 1 tsp garlic powder
          • ¼ cup green bell pepper, chopped
          • ½ cup red tomatoes, diced

          Instructions:

          1. Preheat the oven to 350 degrees. While the oven is heating, whisk eggs, milk, chili powder, and garlic powder together in a bowl.
          2. Set the bowl aside and start preparing the muffin tin. Grease muffin tin and start dicing turkey sausage links.
          3. Next, pour egg mixture into egg muffin cups evenly.
          4. Take the turkey sausage, cut up, and add to the muffin cups.
          5. Lastly, sprinkle the chopped bell pepper and tomatoes on top of each muffin.
          6. Place egg muffins in the preheated oven and bake for 20 mins. If the top is not fully cooked return to the oven cooking in 3-minute increments.

          3. Salsa Verde Egg Muffins

          salsa verde egg muffins

          Thomas Hengge

          While many runners may opt for sweet potatoes, because they have higher amounts of vitamin A and beta carotene, white potatoes supply a good source of potassium—you get about 25% of your daily potassium needs—which many runners lose in their sweat. White potatoes are also a great way to add simple carbs to your diet.

          Ingredients:

          • 7 whole eggs
          • ⅓ cup milk
          • ½ cup of your favorite salsa verde
          • 1 20-ounce package of refrigerated hash browns

          Instructions:

          1. Preheat the oven to 400 degrees. Grease muffin tin with cooking spray.
          2. Divide the hash brown mixture into the 12 muffin tip cups, pressing the potatoes into the bottoms and up the sides of each cup.
          3. Bake the hash browns for 25 mins then remove them from the oven and using a dry measuring cup, push down the centers of the muffins to make enough room for the eggs.
          4. While the hash browns are baking, whisk the eggs and milk together. In a separate bowl, pour the salsa.
          5. After the hash brown cups bake, add the egg mixture. Then, add 1 Tbsp of salsa verde to each cup.
          6. Add egg muffins back to the oven and bake for another 12 to 15 minutes.

          4. Black Bean Egg Muffins

          black bean and egg muffins

          Thomas Hengge

          The black beans in these muffins add plant-based protein for vegetarian runners or those looking to kick up their macronutrient intake from more plant sources. The black beans and spinach also provide iron and fiber.

          Ingredients:

          • 7 whole eggs
          • ⅓ cup milk
          • ⅔ cup black beans
          • ½ cup shredded cheese
          • 1 Tbsp garlic powder
          • 1 Tbsp cumin
          • 1 cup of spinach, finely chopped

          Instructions:

          1. Preheat oven to 350 degrees.
          2. Whisk together eggs, milk, cheese, seasonings, and spinach.
          3. In a separate bowl, drain beans, and set aside
          4. Grease muffin tin and add egg mixture to each muffin cup.
          5. Top each muffin with black beans evenly. About 1-2 Tbsp should be enough for each muffin cup.
          6. Place in the oven and bake for 20 minutes or until lightly browned.

          5. Poblano and Corn Egg Muffins

          poblano and corn egg muffins

          Thomas Hengge

          It’s always a good idea to add more variety to meals. One way to do that: Switch up simple sweet peppers with poblano ones. Balance out the subtle kick from the poblanos with corn, which adds some sweetness. Peppers also provide that vitamin C.

          Ingredients:

          • 7 whole eggs
          • ½ cup milk
          • 1 poblano pepper, chopped
          • ½ cup frozen yellow corn, thawed
          • 1 Tbsp paprika
          • 1 Tbsp ground cumin
          • Queso fresco, sprinkled to taste

          Instructions:

          1. Preheat oven to 350 degrees and grease a muffin tin pan. Set aside muffin tin pan.
          2. In a large bowl mix together whole eggs, seasonings, poblano pepper, and corn.
          3. Add mixture to muffin cups.
          4. Sprinkle each muffin with queso fresco.
          5. Bake for 20 minutes or until muffins are lightly golden brown on the edges.

          All recipes created by author, Starla Garcia, RDN, registered dietitian, Olympic Trials marathoner, and body and cultural diversity advocate.

          This content is imported from OpenWeb. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

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