Egg muffin cups are the meal-prep breakfast that actually works on a busy week. This version uses lean ground turkey seasoned like breakfast sausage, with spinach and cheddar baked right in.
A serving is two cups for about 30 grams of protein and only around 270 calories. Bake one batch on Sunday and breakfast is handled through Thursday.
Why You’ll Love This Recipe
- About 30g protein and only 3g carbs per serving of 2 cups
- One batch makes 12 cups, so breakfast is ready for the week
- Reheats in under a minute from the fridge
- No bread, no flour, and naturally gluten free
Ingredient Notes
Ground turkey seasoned with sage, garlic powder, paprika and pepper tastes like classic breakfast sausage but with less fat. Adding a few egg whites keeps the cups tender and lifts the protein without extra calories. Squeeze the spinach dry if you use thawed frozen spinach, or the cups turn watery.
How It Comes Together
- Brown and season the turkey
- Whisk the eggs and stir in the vegetables, cheese and turkey
- Bake in a greased 12-cup tin for 20 to 22 minutes
Full measurements and step-by-step directions are in the recipe card below.
Nutrition snapshot: ~30g protein / ~273 cal per serving. Calorie needs vary, so adjust portions to fit your own goals.
Tips and Swaps
- Grease the tin well or use silicone liners so the cups lift out cleanly.
- Swap the spinach and pepper for mushrooms, onion or broccoli florets.
- Freeze cooled cups in a bag for up to 3 months and reheat from frozen for 60 to 90 seconds.
- Add a spoonful of salsa or hot sauce on top for a quick flavor change.
More Recipes You’ll Love
- Birds Nest Egg Bites
- Instant Pot Cheesy Broccoli Egg Souffle
- This Week’s 7-Day Calorie Deficit Meal Plan (GLP-1 Friendly)
- 7-Day Calorie Deficit Meal Plan (GLP-1 Friendly)
Frequently Asked Questions
How long do egg muffin cups last in the fridge?
Up to 4 days in an airtight container.
Can I freeze egg muffin cups?
Yes, for up to 3 months. Cool completely, freeze on a tray, then bag them. Reheat from frozen in the microwave.
Why did my egg cups deflate?
All egg bakes puff in the oven and settle as they cool. That is normal and does not change the taste.
Can I use turkey sausage links instead of ground turkey?
Yes. Remove the casings, crumble and brown it, and skip the added seasonings if the sausage is already seasoned.
How many calories are in two egg muffin cups?
About 273 calories and 30g protein per serving of two cups, based on the recipe card estimate.
Are these good for a GLP-1 friendly or calorie deficit plan?
They are high in protein and small in portion, which suits smaller appetites. Needs vary, so check with your provider if you are on a GLP-1 medication.
Recipe
Turkey Sausage Egg Muffin Cups
Ingredients
- 1 lb 93% lean ground turkey
- 8 large eggs
- 4 egg whites
- 1/4 cup 2% milk
- 2 cups baby spinach finely chopped
- 1/2 cup red bell pepper finely diced
- 3/4 cup reduced-fat shredded cheddar
- 3/4 tsp salt
- 1 tsp dried sage
- 1/2 tsp garlic powder
- 1/2 tsp smoked paprika
- cooking spray for the tin
Instructions
- Preheat: Heat the oven to 375°F and generously spray a 12-cup muffin tin.
- Brown the turkey: Cook the ground turkey in a skillet over medium-high heat for 6 to 7 minutes, breaking it up, until no pink remains.
- Season: Stir in the sage, garlic powder, paprika and half the salt, then let the turkey cool for 5 minutes.
- Whisk the eggs: Whisk the eggs, egg whites, milk and remaining salt in a large bowl or pitcher until smooth.
- Add the fillings: Stir the spinach, bell pepper, cheddar and cooled turkey into the eggs.
- Fill the tin: Divide the mixture evenly among the 12 muffin cups, about 1/3 cup each.
- Bake: Bake for 20 to 22 minutes, until the centers are set and a knife comes out clean.
- Cool and remove: Cool 5 minutes, run a knife around each cup and lift them out.
Notes
Nutrition
Pin this recipe for later and subscribe to get a new calorie deficit meal plan with grocery lists every week.
Leave a Reply