Description
These Tex-Mex style egg muffin cups are a delicious and protein-packed breakfast or snack, featuring lean ground turkey, colorful bell peppers, black beans, spinach, and a blend of tasty spices. Quick to prepare and baked to perfection, they can be enjoyed fresh or meal prepped for busy mornings. Customizable with cheese and jalapeños, these egg muffins are healthy, gluten-free, and full of savory flavor.
Ingredients
Units
Scale
Vegetables & Add-ins
- 1 red bell pepper, finely diced
- 1 green bell pepper, finely diced
- 1 small yellow onion, finely diced
- 1 cup black beans, rinsed and drained
- 1 cup fresh spinach
- 1 tomato, finely diced
- Optional: 1/4 cup pickled jalapeños, diced
- 1/3 cup scallions, chopped, for garnish
- 1 bunch cilantro, chopped, for garnish
- 1 avocado, sliced, for garnish
Meat & Protein
- 1/2 pound ground turkey
- 9 eggs, whisked
- Optional: 1/2 cup shredded cheddar
Oils & Seasonings
- 1 tablespoon avocado or olive oil
- 1 teaspoon fine sea salt (plus additional for eggs)
- 1/4 teaspoon black pepper (plus additional for eggs)
- 1/4 teaspoon paprika
- 1/2 teaspoon cumin
- 1 teaspoon garlic powder
- 1/2 teaspoon dried oregano
Instructions
- Preheat Oven – Preheat your oven to 350ºF (175ºC) so it is properly heated when you’re ready to bake.
- Sauté Vegetables – In a medium skillet, heat the avocado or olive oil over medium heat. Add the red bell pepper, green bell pepper, and yellow onion, and sauté for 5–7 minutes until the vegetables are softened and fragrant.
- Cook Turkey & Spices – Add the ground turkey to the skillet with the softened vegetables. Sprinkle in the salt, black pepper, paprika, cumin, garlic powder, and dried oregano. Cook the turkey, breaking it apart with a spatula, until it is browned and well combined with the spices.
- Add Beans, Spinach & Tomato – Stir in the black beans, fresh spinach, and diced tomato (along with jalapeños, if using). Toss everything together and cook until the spinach is just wilted, then remove from heat and set the mixture aside.
- Whisk Eggs – In a large mixing bowl, whisk the eggs until the yolks and whites are well blended. Season the eggs with a bit of salt and black pepper.
- Combine Mixtures – Add the cooked turkey and vegetable mixture to the bowl of eggs. If desired, add shredded cheddar cheese at this step. Gently fold all ingredients together to distribute evenly.
- Prepare Muffin Tin – Grease a muffin tin (preferably silicone for easy removal) with oil or nonstick spray.
- Fill Muffin Cups – Spoon the egg and turkey mixture evenly into the muffin cups, filling each about 3/4 full.
- Bake – Transfer the muffin tin to the oven and bake for 20 minutes, or until the eggs are set and firm to the touch.
- Garnish & Serve – Let the muffins cool slightly before removing from the tin. Garnish with scallions, cilantro, and avocado slices. Enjoy warm or at room temperature!
Notes
- Omit beans and cheese for Paleo and Whole30 diets.
- Using a silicone muffin pan makes for easier cleanup and muffin removal.
- Egg muffins can be stored in the fridge for up to 4 days or frozen for meal prep.
- Customize with your favorite veggies or cheese types as desired.
Nutrition
- Serving Size: 1 muffin cup
- Calories: 90
- Sugar: 1g
- Sodium: 240mg
- Fat: 5g
- Saturated Fat: 1.5g
- Unsaturated Fat: 2.5g
- Trans Fat: 0g
- Carbohydrates: 4g
- Fiber: 1g
- Protein: 7g
- Cholesterol: 95mg
