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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.
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.
Linda Bare
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!
Christel Oerum
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
SvR
This recipe was fun to make with my daughter and was delicious! Thank you!
Tiffany
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.
Christel Oerum
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
Sandy
These look awesome for a brunch. Can they be made with a
liquid egg substitute?
Christel Oerum
If you mean the liquid egg you can buy in cartons, then yes. I don’t know about vegan egg substitutes
Rhonda
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.
Christel Oerum
Yeah, glad to hear that. Hope you enjoyed them
Alexis
Hi, I was wondering since I am on a diet should I eat 1 or 2 muffins in the morning?
Christel Oerum
How many to consume will depend on your calorie need. One muffin is only 88 calories and will not be enough for most people.
Debra Eaches
Does the bacon get crispy? If not, is there a way to make it so?
Tobias Oerum
It doesn’t get crispy, just firm. I don’t think there is a way to make it crispy in the muffin forms :-(.
Makale
it looks really perfect and I’m so sick I do not wanna make it too hard
Kelsey
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!
Christel Oerum
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
Stephanie
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.
Christel Oerum
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 🙂
Helle
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
Christel Oerum
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.
Penny Haeussler
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.