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.
Table of Contents
Why you should make this recipe
These egg muffins feature your favorite breakfast ingredients, wrapped in delicious turkey bacon and baked to perfection.
And I don’t think you should limit these to breakfast only. They are quickly becoming one of my favorite snacks. I used to pack a bag of hard-boiled eggs when traveling, but now I bring a few healthy egg muffins instead.
With the addition of vegetables and turkey bacon, these savory muffins can transform your snack game. They’re perfect for taking on the road or simply having a quick, nutritious, snack during the week!
Plus, they’re so easy to whip up a batch – you’ll be set with breakfast and snacks in no time!
Ingredients
Breakfast recipes shouldn’t have a long ingredient list, right? That’s why we’re sticking to very basic ingredients in this egg and bacon muffins recipe.
You likely have most of these in your refrigerator right now.
- Turkey bacon: look for lean turkey bacon; regular bacon is not recommended as the cooking process and cooking time will have to be modified due to released fat.
- Egg whites: to bump up the protein
- Whole eggs: 3 small eggs for proper texture is sufficient
- Turkey sausage: as with bacon, look for lean turkey sausage and one that is fully cooked
- Red bell pepper
- Baby spinach: I love the convenience of triple-washed and ready-to-use baby spinach but regular chopped spinach will work too.
- Yellow onion
- Garlic
- Jalapeno pepper
- Salt and pepper
Step-by-step instructions
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 turkey 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. In a medium frying pan coated with cooking spray, sauté chopped veggies over medium heat until the onions are translucent, approximately 4-5 minutes.
Step 5: Remove the onion mixture from heat and divide it evenly between the 12 muffin forms, placing it on top of the spinach.
Step 6: Cut the turkey sausage into small bite-size pieces and dice the bell pepper. Distribute between the muffin forms.
Step 7: In a large mixing bowl, combine the egg whites, whole eggs, salt, and pepper and whisk everything together until combined.
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.
Expert tips
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 and holds the eggs and veggie filling together nicely. Good turkey bacon is relatively low in fat and high in protein, so it’s perfectly fine for a healthy fitness recipe.
On the other hand, I would not recommend using regular bacon in this recipe. The fat layers in regular bacon will not crisp up and will make these healthy egg muffins incredibly fatty. For the best flavor and texture, use turkey bacon.
Additionally, use fully-cooked turkey sausage. It’s a great source of protein to always have on hand because it’s versatile and low in fat.
Variations
I love the bit of crunch and kick these muffins get from the bell peppers, onion, and jalapeno. After all, it’s the blend of flavors that makes this dish so satisfying!
If you don’t like your food too spicy, you can omit the jalapeno entirely or replace it with a milder pepper.
You can use other vegetables that you prefer or what you currently have on hand. Consider adding these to your bacon egg cups:
- broccoli florets
- baby kale
- green bell pepper
- diced tomatoes
- green onions
- mushrooms
- red onions
- herbs like fresh parsley, basil, or dill
Serving suggestion
The good thing about these healthy muffins is that they already make a well-balanced meal. After all, they are packed with lean fats, hearty protein, and fiber-rich veggies. You don’t even need a fork to enjoy these. They hold up quite well and you can eat them with your hands.
But for a sit-down breakfast, you can serve them with fruit like orange wedges or seasonal berries for a low-carb option. Or simply enjoy these savory muffins with a drizzle of sriracha and nothing else!
Storage and meal prep suggestion
Leftover healthy egg muffins with turkey bacon can be stored in an airtight container in the refrigerator for 3-4 days.
I don’t recommend freezing them. The texture would be less than desirable when thawed and reheated.
You can, however, make these the night before as part of an easy meal prep idea. They taste great when reheated in a toaster oven for 6-8 minutes at 375˚F (190˚C).
Alternatively, you can prepare the components of the recipe in advance and assemble together in the morning. Prepare the egg mixture and chop up all the veggies and keep them in separate containers overnight in the refrigerator.
All you need to do in the morning is preheat the oven and assemble the egg muffins per recipe instructions and bake!
Nutrition
A serving of one egg muffin packs in nearly 13 grams of protein and only 1.6 grams of net carbs. A nutrient profile with those numbers makes this an exceptional savory breakfast or snack!
To reduce calories, you can omit the turkey bacon. However, I recommend including it as it adds great flavor and protein.
Furthermore, these delicious morsels are naturally gluten-free, dairy-free, and low-carb. They are a great option for anyone seeking a healthier breakfast option, especially if you have to follow a low-carb, keto, or diabetic diet. These muffins hit all those check marks, plus they are loaded with nutrition from all the vegetables!
You can never go wrong with starting your day with a hearty and healthy breakfast!
Frequently asked questions
Egg muffins need to be refrigerated if not consumed within a few hours. They contain ingredients that will spoil when stored at room temperature for an extended time. Store them in an airtight container in the refrigerator for up to 3-4 days.
Egg muffins made with vegetables release a lot of moisture as they cook so it’s important to pre-cook them. The best way to avoid soggy egg muffins is to saute onions first before adding them to the egg muffin mixture. This also adds fantastic flavor.
To reheat egg muffins, simply microwave for about 20 seconds or until warmed through. For best flavor and texture, reheat in a toaster oven for 6-8 minutes at 375˚F (190˚C).
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 lean turkey bacon
- 1 ½ cups baby spinach or chopped regular spinach approximately 2 ounces
- ⅔ cup yellow onion, diced approximately 3 ounces
- ½ jalapeno pepper, finely chopped
- 1 clove garlic, minced
- ½ cup lean turkey sausage, fully cooked, diced approximately 2 ½ ounces
- ⅓ cup red bell pepper, diced approximately ⅓ of whole red bell pepper or 2 ½ ounces
- 20 ounces egg whites
- 3 eggs, small
- 1 ½ teaspoons salt
- 1 teaspoon black 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 turkey bacon around the inside of each muffin cavity. Place a little spinach at the bottom of each muffin form.12 slices lean turkey bacon, 1 ½ cups baby spinach or chopped regular spinach
- Finely chop the onions, jalapeno, and garlic. In a medium frying pan coated with cooking spray, sauté chopped veggies over medium heat until the onions are translucent, about 4-5 minutes.⅔ cup yellow onion, diced, ½ jalapeno pepper, finely chopped, 1 clove garlic, minced
- Remove the onion mixture from heat and divide it evenly between the 12 muffin forms, placing it on top of the spinach.
- Cut the sausage into small bite-size pieces and dice bell pepper. Distribute between the muffin forms.½ cup lean turkey sausage, fully cooked, diced, ⅓ cup red bell pepper, diced
- Ina mixing bowl, combine the egg whites, whole eggs, salt, and pepper. Whisk everything together.20 ounces egg whites, 3 eggs, small, 1 ½ teaspoons salt, 1 teaspoon black pepper
- 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. Remove from oven and rest for 5 minutes before removing the egg cups from muffin cavities.
Can cheese be added? Would that change or harm diabetics
You can add cheese. It will change the calorie content but if you don’t use a lot you’ll hardly see any impact on the carb count
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.