Description
These protein-packed egg muffin cups are the perfect meal prep solution for busy weekday mornings. Featuring lean ground turkey, fresh aromatics, vibrant vegetables, and wholesome mix-ins like brown rice, these savory bites provide sustained energy. Designed for convenience, they are portable, moist, and easily customizable based on whatever fresh produce you have on hand. Enjoy a healthy, balanced breakfast that is ready to grab and go all week long.
Ingredients
1 lb lean ground turkey (93/7)
1 tbsp extra virgin olive oil
1/2 cup yellow or red onion, finely diced
2 cloves garlic, minced
1 cup mixed vegetables (spinach, bell peppers, or kale)
1 cup cooked brown rice or small pasta
8 large eggs, whisked thoroughly
3/4 cup shredded cheddar or feta cheese
1 tbsp herbs and spices (chives, paprika, salt, and pepper)
Instructions
Preheat your oven to 375°F (190°C) and lightly grease a 12-cup muffin tin.
Heat the olive oil in a large skillet over medium heat.
Add the ground turkey to the pan, breaking it into small pieces with a spatula, and cook until browned and fully cooked through.
Remove the turkey from the pan and drain excess moisture.
Using the same skillet, sauté the onions until translucent, then add the minced garlic and cook for 1 minute.
Add the chosen vegetables to the skillet and sauté until just tender, then remove from heat.
In a large bowl, combine the cooked turkey, vegetable mixture, cooked rice/pasta, shredded cheese, and herbs/spices.
Distribute the mixture evenly into the 12 muffin cups.
Whisk the eggs thoroughly in a separate bowl and pour the eggs over the solid ingredients in each muffin cup until almost full.
Bake for 20-25 minutes or until the egg is set and golden on top.
Allow to cool for 5 minutes before removing from the pan.
Notes
Store in an airtight container in the refrigerator for up to 4 days. To reheat, microwave for 30-45 seconds. Can be frozen for up to one month; thaw overnight in the refrigerator before reheating.
- Prep Time: 15
- Cook Time: 25
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 muffin
- Calories: 165
- Sugar: 1g
- Sodium: 280mg
- Fat: 9g
- Saturated Fat: 3g
- Carbohydrates: 8g
- Fiber: 1g
- Protein: 14g
- Cholesterol: 165mg