Meal Prep Caprese Egg Muffins — 30g Protein, Under $3
These caprese egg muffins take the classic combination of tomato, mozzarella, and basil and turn it into a fully portable, make-ahead breakfast that actually holds up in the fridge. Eggs are whisked with a touch of milk for fluffiness, then baked with cherry tomatoes, small mozzarella pieces, and torn basil folded throughout. The result is light, savoury, and genuinely craveable — closer to a frittata bite than a typical bland egg muffin. Bake a batch on Sunday and you have grab-and-go breakfasts ready for the entire week, each one costing under three dollars and delivering 30 grams of protein.
Ingredients
Method
- Preheat oven to 375°F (190°C). Lightly coat 5 cups of a muffin tin with cooking spray.
- In a bowl, whisk together the eggs, milk, salt, pepper, and garlic powder until fully combined and slightly frothy.
- Divide the quartered cherry tomatoes and mozzarella pieces evenly among the 5 muffin cups.
- Pour the egg mixture evenly over the tomatoes and mozzarella in each cup, filling about three-quarters full.
- Tear the basil leaves and distribute a few pieces into each cup, pressing gently so they sit just under the surface.
- Bake for 16–18 minutes until the tops are set, lightly puffed, and a toothpick comes out clean.
- Allow to cool in the tin for 5 minutes before running a knife around the edges to release each muffin.
- Drizzle with balsamic glaze if using. Eat immediately or store once fully cooled.
Notes
Cherry tomatoes are often cheaper per pound than large tomatoes and add better texture and sweetness to baked egg dishes. If small mozzarella balls are not in your budget, a block of regular mozzarella diced small works identically and is usually less expensive per ounce. Fresh basil can be pricey in small packets — if you go through recipes like this often, a basil plant on a windowsill pays for itself within a few uses and never goes to waste.
