Builders Bites: Easy Egg Muffins for Busy Jobsite Mornings

Watch Chef Nikki make Egg Muffins to help fuel construction employees from the field to the office.

Busy Chicago construction professionals know that early mornings start fast—and fast food can be hard to avoid. But our in-house chef Nikki Murillo, who fuels general contractors and jobsite teams across the city, shares a simple egg muffin recipe that’s perfect for quick, healthy breakfasts on the go. 

Each muffin delivers 15+ grams of protein, clocks in at just over 100 calories, and can be customized with whatever veggies or protein you’ve got in the fridge. 

Egg Muffin

High-protein. Low-effort. Meal prep approved. 

Ingredients: 
· 8–10 eggs (depending on your tray size) 
· 1 cup spinach (or veggie of choice: peppers, mushrooms, onions) 
· 1/2 cup lean ground turkey sausage (or protein of your choice: ham, bacon, tofu) 
· Salt + black pepper to taste 
· Optional: shredded cheese (cheddar, feta, or your favorite) 

Instructions: 

1. Preheat oven to 350°F. 

2. Sauté spinach and sausage on the stovetop until fully cooked. Set aside. 

3. Spray a muffin tin with non-stick spray or use silicone liners. 

4. Distribute cooked veggies + protein evenly into each muffin cup. 

5. Crack an egg into each cup, directly over the filling. Use a fork to gently break the yolk if preferred. 

6. Top with cheese (optional), and season each with a pinch of salt and pepper. 

7. Bake for 5–10 minutes, or until eggs are fully set. 

8. Let cool slightly before removing. Refrigerate leftovers for up to 5 days. 

Pro Tip: 

Make a double batch on Sunday and keep your mornings easy all week long. They reheat in under a minute and travel well—perfect for jobsite breakfasts or a quick bite before the first meeting. 

Perfect For: 

· Early morning jobsite fuel 
· Protein-packed meal prep 
· Post-gym breakfast 
· Gluten-free, low-carb diets 
· Quick weekday lunches with a side salad 

Compared to grabbing a breakfast sandwich or fast food on the go, these homemade muffins save time, cut sodium, and give you full control over what’s going into your body—without sacrificing flavor. 

 
About the Chef: 
Nikki Murillo 
Richard Chef + Owner, Food in Your Fridge 
www.foodinyourfridge.com