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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.

Three Healthy Egg Muffins With Lean Turkey Bacon on a plate

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.

Muffin form lined with turkey bacon, surrounded by other recipe ingredients

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.

Measuring cup pouring egg mixture into the muffin forms

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.

Three Egg Muffins in front of the muffin tray

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

Should egg muffins be refrigerated?

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.

Why are my egg muffins soggy?

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.

How do I reheat bacon and egg cups?

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

4.33 from 43 votes
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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.
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 12

Ingredients 

  • 12 slices lean turkey bacon
  • 1 ½ cups baby spinach or chopped regular spinach, approximately 2 ounces
  • 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
  • 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.

Notes

This recipe is for 12 servings. Each serving is 1 egg muffin.
Variations: To reduce the calories, you can omit the turkey bacon. However, I recommend including it because it adds saltiness and flavor, plus it’s relatively low in fat and high in protein. You can substitute the bell pepper, onion, or jalapeno for other veggies if you prefer.
Meal prep suggestion: These egg muffins are great reheated, so they’re a good choice to make the evening before serving. Alternatively, you can prepare all the components together and keep them in separate containers, then assemble together in the muffin pan in the morning.
Storage instructions: Store egg muffins in an airtight container in the refrigerator for 3-4 days. I do not recommend freezing these muffins.
Reheating instructions: Reheat in a microwave for 20 seconds or until warmed through.

Nutrition Info Per Serving

Nutrition Facts
Healthy Egg Muffins with Turkey Bacon
Serving Size
 
1 muffin
Amount per Serving
Calories
116
% Daily Value*
Fat
 
6
g
9
%
Saturated Fat
 
2
g
10
%
Trans Fat
 
0.04
g
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
2
g
Cholesterol
 
62
mg
21
%
Sodium
 
767
mg
32
%
Potassium
 
221
mg
6
%
Carbohydrates
 
2
g
1
%
Fiber
 
0.4
g
2
%
Sugar
 
1
g
1
%
Protein
 
13
g
26
%
Vitamin A
 
555
IU
11
%
Vitamin C
 
8
mg
10
%
Calcium
 
20
mg
2
%
Iron
 
1
mg
6
%
Net carbs
 
1.6
g
* Percent Daily Values are based on a 2000 calorie diet.