These Healthy Egg Muffins with Turkey Bacon are easy to prep, taste amazing, and can be stored and reheated the next day for a delicious grab-and-go breakfast! They’re a perfect way to start the day.
I originally made these little “turkey bacon egg cups” for breakfast, but they are quickly becoming one of my favorite snacks as well! I used to always bring a bag of hard-boiled eggs if I was traveling or going on a long road trip, but now I just bring a few healthy egg muffins instead.
Don’t get me wrong, I still enjoy my hard-boiled eggs. But with the addition of vegetables and turkey bacon, these egg muffins just take the flavors to a whole new level.
It’s so easy to whip up a batch, and they’re perfect to take on the road or to simply have on-hand as a quick, nutritious, and tasty breakfast or snack during the week!
How to make healthy egg muffins with turkey bacon
This recipe is super easy to prep! And the only piece of equipment you need is a muffin pan or some individual muffin forms.
You can see exactly how I make the muffins in this video, or follow the step-by-step instructions below:
Step 1: Heat the oven to 350 F (175 C).
Step 2: Coat a muffin pan or 12 muffin forms with a little cooking spray.
Step 3: Wrap a slice of bacon around the inside of each muffin form. Place a little spinach at the bottom of each one.
Step 4: Finely chop the onions, jalapeno, and garlic. Lightly coat a medium pan with cooking spray, then add the chopped veggies and sauté for a few minutes over medium heat until the onions are translucent.
Step 5: Take the onion mix off the stove and divide it evenly between the 12 muffin forms, placing it on top of the spinach.
Step 6: Chop the sausage and bell pepper, then distribute between the muffin forms.
Step 7: In a mixing bowl, combine the egg whites, whole eggs, salt, and pepper. Whisk everything together.
Step 8: Pour the egg mixture into the muffin forms, adding enough so that it just covers the veggies.
Step 9: Bake for 25 minutes on the middle rack.
That’s it! The egg muffins are ready in about 35 minutes if you are fast at chopping veggies, and you’ll end up with 12 egg muffins that are perfect as a breakfast or snack to enjoy throughout the week.
Cooking with turkey bacon
The first time I made these egg muffins, I didn’t include the turkey bacon. They still tasted great, so if you want to keep the calories to an absolute minimum, you can skip the bacon.
However, we all know that bacon makes everything better, right?
The turkey bacon also adds that little bit of extra saltiness that eggs need, so I always include it. Good turkey bacon is relatively low in fat and high in protein, so it’s perfectly fine for a healthy fitness recipe.
Choosing your vegetables
I love the bit of crunch and kick these muffins get from the bell peppers, onion, and jalapeno. The blend of flavors is what makes this dish so satisfying!
However, if you want to substitute any other vegetables that you prefer (or you simply don’t have these on hand), you are more than welcome to!
Especially if you don’t like your food too spicy, you can choose to omit the jalapeno entirely or replace it with a milder pepper.
Storage
These egg muffins taste great reheated! You can definitely make them as part of your meal prepping if you want to save time in the morning.
They can be stored in the refrigerator for 3-4 days in an airtight container.
I would not recommend freezing them, as I worry that they would get soggy.
More healthy breakfast recipes
Whether you’re looking for quick weekday breakfasts or planning an indulgent weekend brunch, we have plenty of healthy and delicious recipes to start your day the right way! Check out a few of these favorites:
For even more tasty recipe inspiration, you can also check out my roundup of the best low-carb breakfast ideas!
When you’ve tried this recipe, please don’t forget to let me know how you liked it and rate the recipe in the comments below!
Healthy Egg Muffins with Turkey Bacon
Ingredients
- 12 slices of lean turkey bacon
- 20 oz. egg whites
- 3 small eggs
- 2½ oz. lean turkey sausage
- 2½ oz. red bell pepper
- 2 oz. baby spinach or chopped regular spinach
- 3 oz. yellow onion
- 1 clove garlic
- ½ Jalapeno chili
- 1½ teaspoon salt
- 1 teaspoon pepper
Instructions
- Heat the oven to 350 F (175 C).
- Coat a muffin pan or 12 muffin forms with a little cooking spray.
- Wrap a slice of bacon around the inside of each muffin form. Place a little spinach at the bottom of each one.
- Finely chop the onions, jalapeno, and garlic. Lightly coat a medium pan with cooking spray, then add the chopped veggies and sauté for a few minutes over medium heat until the onions are translucent.
- Take the onion mix off the stove and divide it evenly between the 12 muffin forms, placing it on top of the spinach.
- Chop the sausage and bell pepper, then distribute between the muffin forms.
- In a mixing bowl, combine the egg whites, whole eggs, salt, and pepper. Whisk everything together.
- Pour the egg mixture into the muffin forms, adding enough so that it just covers the veggies.
- Bake for 25 minutes on the middle rack.
Can these be frozen? And microwaved?
They can. However, I’ve found that they can become a bit ‘saggy’ when microwaved. Still taste good though
Hi, Christel
Thanks for posting these recipes for those of us looking for help with diabetic and/or health-conscious foods. When you say “reheat”, what are you saying if not microwave? Do you mean oven and, if so, what temp/time/etc. do you normally use to reheat these?
Thanks, again. I appreciate you sharing your knowledge.
I would reheat them in the oven at 390-395 F. I think that sHould take about 10-min but check in on them
The recipe said 20 oz egg whites. Is that supposed to be 20 egg whites? Or how would I measure 20 oz? I don’t have a kitchen scale.
You can use a cup measurement. 20 fluid once is 2.5 cups. I generally use liquid egg whites but if you separate the whites yourself, 4 to 6 egg whites = 1/2 cup
Hi, I looked at this recipe. It looks delicious, but has practically no calories! One of these has just 88 calories. The only reason I ever look closely at calories anymore (I try not to think about them, but need to when first considering a meal or recipe, to ensure it has enough calories to fit my eating disorder (ED) recovery meal plan, developed with the help of an registered dietitian (RD) who specializes in EDs (an EDRD). I’d have to eat 9 of these to meet my breakfast +morning snack minimum calorie goal. Plus the average person eating only a few of these for breakfast would be starving by noon.
Would you please tell us how many of these you eat, and with what else, before lunch, when you have these? To give us a realistic picture of what you eat before noon/lunch. P.S. Thanks for showing us your exercise videos and being an inspiration for diabetes health & fitness!
I’m so happy to hear that you’re working on your recovery with a trained professional. Yes, definitely go by the RDs recommendations.
I don’t always eat a large breakfast, so for me, 2-3 are plenty. Same thing for snacks. But, you can always just use these as the “protein” on your plate and add a carb and fat. For example, add a slice of bread/potato/rice and 1/4-1/2 avocado and you’ll have a larger balanced meal
Fast, efficient, and taste great… I am a picky eater and a diabetic and that was great thank you
These are awesome!! I sprinkled dill weed on top of them before baking to add a little “character” to them.
Great make ahead “breakfast muffin”.
Loved it
I just made these and “squeee” loved them.