Go Back
+ servings

Healthy Egg Muffins with Turkey Bacon

Healthy Egg Muffins with Lean 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
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.