Protein-Packed Egg Muffins for Mornings
High-protein egg muffins loaded with lean turkey, veggies, and cheese—made in one pan, baked fast, and built for grab-and-go meal prep all week.
These egg muffins are my default when mornings get tight and I still want to hit protein without thinking. Bake a batch once, portion them, and you’ve got a reliable breakfast for the next 4–5 days. They reheat in under a minute and won’t fall apart in a container.
Total Time
32 min
Prep Time
10 min
Cook Time
22 min
Servings
6
Ingredients
Base
- •10 large eggs
- •1/2 cup (120 g) liquid egg whites
- •1/3 cup (80 ml) milk (any kind) or unsweetened almond milk
- •1/2 tsp kosher salt
- •1/2 tsp black pepper
- •1/2 tsp garlic powder
Mix-ins
- •8 oz (225 g) lean ground turkey (93% or leaner)
- •1 cup (30–40 g) baby spinach, chopped
- •1 cup (150 g) diced bell pepper
- •1/2 cup (75 g) diced red onion
- •3/4 cup (75 g) shredded cheddar or mozzarella (reduced-fat optional)
For the pan
- •Nonstick cooking spray or 2 tsp olive oil
Instructions
- 1
Preheat oven to 375°F (190°C). Grease a 12-cup muffin tin well with nonstick spray (hit the rims too).
- 2
Cook the turkey: heat a skillet over medium-high heat, add turkey, and cook 5–7 minutes, breaking it up, until no longer pink. Season lightly with a pinch of salt and pepper if you want. Remove from heat and let cool 2 minutes.
- 3
Whisk the eggs: in a large bowl, whisk eggs, egg whites, milk, salt, pepper, and garlic powder until fully combined.
- 4
Add mix-ins: stir in cooked turkey, spinach, bell pepper, red onion, and shredded cheese.
- 5
Fill the cups: divide mixture evenly among 12 muffin cups (about 3/4 full). Stir the bowl between scoops so the fillings stay evenly distributed.
- 6
Bake 18–22 minutes, until the centers are set and an inserted toothpick comes out clean. Rest 5 minutes in the pan, then run a knife around edges and remove to a rack to cool.
- 7
Meal prep: once cooled, store in airtight containers. Reheat 2 muffins in the microwave for 45–75 seconds (from fridge).
Nutrition Facts
Per serving
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition calculated automatically from ingredients.