Here at PrimeWomen, we’re always on the lookout for a quick breakfast that is high in nutrition. These hearty protein breakfast muffins will keep you fueled up for the week. If you are practicing intermittent fasting and not eating until noon or so, try having one of these muffins around 4:00 p.m. with a 1/2 cup of berries to ward off that late afternoon slump and keep you going until your dinner meal.

The muffins are easy to customize with your choice of one protein, one cheese, and a mix of vegetables to add taste and nutrition. Experiment with different flavors to create your signature muffin.  Here are a few options we recommend.

• Protein: Ham, breakfast sausage, chicken, chorizo, ground beef, turkey sausage
• Cheese: Monterey Jack, Swiss, mozzarella, fontina, pepper jack, feta, Muenster
• Veggies: Mushrooms, bell peppers, onions, kale, broccoli, artichokes, spinach, tomatoes

Below is our favorite combination of our ready-to-go muffins.

The Pros of Breakfast Protein

Protein at breakfast plays a crucial role in setting the tone for the entire day, especially when it comes to weight loss.

Unlike a carb-heavy breakfast that can cause blood sugar spikes and crashes, protein provides steady energy and keeps hunger at bay. When you include protein-rich foods such as eggs, Greek yogurt, cottage cheese, or protein shakes, you activate satiety hormones that help curb cravings and reduce the likelihood of overeating later in the day.

Another key benefit of protein at breakfast is its role in metabolism. Digesting protein requires more energy compared to carbohydrates or fats, a process known as the “thermic effect of food.” This means your body burns more calories simply by processing protein. Additionally, protein helps preserve lean muscle mass, which is vital for maintaining a healthy metabolism during weight loss.

For women over 50, protein at breakfast is particularly important because it supports muscle maintenance, which naturally declines with age.

Starting the day with a high-protein meal ensures your body has the necessary building blocks for strength, energy, and fat loss. Simply put, prioritizing protein in the morning can enhance satiety, improve metabolism, and support long-term weight management.

Spinach, Bacon, Cheese, and Egg Muffin

Ingredients:

• Cooking Spray
• 6 eggs
• Salt and Pepper
• 1/2 cup cooked chopped spinach (excess water removed)
• 1/3 cup crumbled cooked bacon
• 1/3 cup shredded cheddar cheese
• Diced tomatoes and chopped parsley

Instructions:

1. Preheat oven to 375 degrees.
2. Crack eggs into a large bowl–use a whisk to blend the eggs until smooth; it takes less than 1 minute.
3. Add spinach, bacon, and cheese to the egg mixture and stir to combine.
4. Divide the mixture into cups.
5. Bake for 15-18 minutes or until eggs are set.
6. Serve immediately or store in the refrigerator or freezer until ready to eat

Nutritional Information:

• Calories: 129 kcals
• Serving size: 1 egg muffin
• Carbs: 1g
• Protein: 10g
• Fat: 10g

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