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Home » Recipes » Healthy Egg Muffins with Turkey Bacon

Christel OerumBy Christel Oerum on March 26, 2018, Updated April 22, 2020
Recipes

This post may contain affiliate links. Please read my disclosure.

Healthy Egg Muffins with Turkey Bacon

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Healthy egg muffins
Healthy egg muffins

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

I originally made these little “turkey bacon egg cups” for breakfast, but they are quickly becoming one of my favorite snacks as well!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.

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

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.

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.

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.

Three Egg Muffins in front of the muffin tray

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:

  • Cottage Cheese Pancakes
  • Easy Keto Egg Bake
  • Keto Egg Muffins

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!

Recipe Card

Healthy Egg Muffins with Turkey Bacon

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
Author:Christel Oerum
Servings:12
Healthy Egg Muffins with Lean Turkey Bacon
4.27 from 26 votes
Review Print

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
US Customary – Metric

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

This recipe is for 12 servings. Each serving is 1 egg muffin.
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.
These egg muffins are great reheated, so they’re a good choice for meal prepping. 
They can be stored in an airtight container in the refrigerator for 3-4 days.

Nutrition Info Per Serving

Nutrition Facts
Healthy Egg Muffins with Turkey Bacon
Amount Per Serving (1 muffin)
Calories 88 Calories from Fat 39
% Daily Value*
Fat 4.3g7%
Saturated Fat 0.5g3%
Polyunsaturated Fat 0.2g
Monounsaturated Fat 0.5g
Cholesterol 60mg20%
Sodium 560.1mg23%
Potassium 176.1mg5%
Carbohydrates 2.1g1%
Fiber 0.6g2%
Sugar 1.3g1%
Protein 10.8g22%
Vitamin A 995IU20%
Vitamin C 29.9mg36%
Calcium 15mg2%
Iron 0.9mg5%
Net carbs 1.5g
* Percent Daily Values are based on a 2000 calorie diet.
Course: Breakfast
Cuisine: American
Keyword: egg muffins, healthy breakfast, healthy egg muffins
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Categories: Recipes Tags: Dairy Free, Gluten Free, Breakfast, Chicken & Turkey

Christel Oerum

About Christel Oerum

Christel is the founder of Diabetes Strong. She is a Certified Personal Trainer specializing in diabetes. As someone living with type 1 diabetes, Christel is particularly passionate about helping others with diabetes live active healthy lives. She’s a diabetes advocate, public speaker, and author of the popular diabetes book Fit With Diabetes.

View all posts by Christel Oerum

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Reader Interactions

Comments

  1. AvatarLinda Bare says

    January 22, 2021 at 3:38 pm

    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!

    Reply
    • Christel OerumChristel Oerum says

      January 23, 2021 at 8:49 am

      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

      Reply
  2. AvatarSvR says

    November 24, 2020 at 11:20 pm

    This recipe was fun to make with my daughter and was delicious! Thank you!

    Reply
  3. AvatarTiffany says

    October 2, 2019 at 3:34 am

    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.

    Reply
    • Christel OerumChristel Oerum says

      October 2, 2019 at 4:06 pm

      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

      Reply
  4. AvatarSandy says

    June 19, 2019 at 4:51 am

    These look awesome for a brunch. Can they be made with a
    liquid egg substitute?

    Reply
    • Christel OerumChristel Oerum says

      June 19, 2019 at 2:04 pm

      If you mean the liquid egg you can buy in cartons, then yes. I don’t know about vegan egg substitutes

      Reply
  5. AvatarRhonda says

    August 29, 2018 at 6:59 am

    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.

    Reply
    • Christel OerumChristel Oerum says

      August 29, 2018 at 8:01 pm

      Yeah, glad to hear that. Hope you enjoyed them

      Reply
      • AvatarAlexis says

        September 10, 2018 at 2:35 pm

        Hi, I was wondering since I am on a diet should I eat 1 or 2 muffins in the morning?

        Reply
        • Christel OerumChristel Oerum says

          September 13, 2018 at 8:51 pm

          How many to consume will depend on your calorie need. One muffin is only 88 calories and will not be enough for most people.

  6. AvatarDebra Eaches says

    May 9, 2018 at 11:33 am

    Does the bacon get crispy? If not, is there a way to make it so?

    Reply
    • Tobias OerumTobias Oerum says

      May 9, 2018 at 12:54 pm

      It doesn’t get crispy, just firm. I don’t think there is a way to make it crispy in the muffin forms :-(.

      Reply
  7. AvatarMakale says

    March 29, 2018 at 8:28 pm

    it looks really perfect and I’m so sick I do not wanna make it too hard

    Reply
  8. AvatarKelsey says

    December 19, 2017 at 8:12 pm

    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!

    Reply
    • Christel OerumChristel Oerum says

      December 19, 2017 at 9:58 pm

      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

      Reply
  9. AvatarStephanie says

    April 15, 2017 at 2:20 pm

    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.

    Reply
    • Christel OerumChristel Oerum says

      April 15, 2017 at 8:07 pm

      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 🙂

      Reply
  10. AvatarHelle says

    January 4, 2017 at 9:53 am

    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

    Reply
    • Christel OerumChristel Oerum says

      January 4, 2017 at 1:39 pm

      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.

      Reply
      • AvatarPenny Haeussler says

        January 14, 2020 at 6:09 pm

        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.

        Reply

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