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I originally made these little “turkey bacon egg cups” for breakfast, but they are quickly becoming one of my favorite snacks as well!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 tsp. salt
- 1 tsp. 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.
Recipe Notes
Nutrition Info Per Serving
I’ve been diagnosed with prediabetes and came across your meal plan and I’m anxious to try it. I was looking at the egg muffins nutritional list and was wondering does each egg muffin contains 560 mg of sodium? In addition to limiting carbs and sugar I’m supposed to cut back just a little on sodium. All of the recipes look wonderful!
Unfortunately, egg whites do have a lot of sodium. To reduce the sodium content you can remove the bacon, that way the sodium intake comes closer to 400 mg
This recipe was fun to make with my daughter and was delicious! Thank you!
I’ve just recently been diagnosed with Type 2 diabetes. I’m still trying to figure out what I can and can’t eat. Recently, I’d been looking for breakfast ideas that didn’t taste like cardboard lol, when I came across these muffins. I made them last night and just finished my breakfast this morning. They are absolutely delicious! I’ll definitely be making more of these.
So glad to hear that they worked out for you. I”ve been craving them myself lately so will have to make a new batch soon
These look awesome for a brunch. Can they be made with a
liquid egg substitute?
If you mean the liquid egg you can buy in cartons, then yes. I don’t know about vegan egg substitutes
I just prepared these muffins and have them in the oven. Very excited to see how they will turn out. I’ve recently been diagnosed with type 2 diabetes and am struggling to find recipes that I would actually enjoy so I was very pleased when I spotted this one.
Yeah, glad to hear that. Hope you enjoyed them
Hi, I was wondering since I am on a diet should I eat 1 or 2 muffins in the morning?
How many to consume will depend on your calorie need. One muffin is only 88 calories and will not be enough for most people.
Does the bacon get crispy? If not, is there a way to make it so?
It doesn’t get crispy, just firm. I don’t think there is a way to make it crispy in the muffin forms :-(.
it looks really perfect and I’m so sick I do not wanna make it too hard
I prefer to use whole eggs instead of egg whites. How many eggs would you recommend for the 500g?
Looking forward to a great weekend breakfast with this tasty recipe!
I haven’t tried making it with whole eggs. But according to my research, a large egg white is about 30 grams, so that would add up to 16-17 eggs. You could also start with one egg per muffin, that might be easier. Just note that when you switch from egg whites to whole eggs the macronutrients per muffin also changes.
Good luck with it
These look amazing! Have you ever tried freezing them? I’m just thinking about meal prepping breakfast for easy grab and pop in the oven and go, but I didn’t know how they would reheat.
Thank you! I haven’t tried freezing them, but I am afraid they would get soggy. If you try, please let me know how they turn out 🙂
Hi
First of all thanks for all the great recipies and for overall inspiration that you share.
I made these yummi egg muffins yesterday, but today I’m left with a baking rack that takes forever to clean even though it has been left soaking in water all day.
I did remember to spray with oil before pouring in the other ingredients. But what went wrong?
Have a nice evening.
Helle
I use a non-stick muffin baking tray, but yes it takes a little effort to clean. You can try and add paper or silicone muffin forms to the tray, but I haven’t tried that so not 100% on how that will turn out.
I made the egg muffins tonight and my husband even really enjoyed them. I used a different turkey sausage and a whole egg not quite 12 eggs for each muffin. When I went shopping I didn’t realize I needed egg whites also, so improvised, a little 😄 Thank you for the recipe. I look forward to trying others.