Turkey Egg Muffins
By Jenna Ruiz, RDN · Updated January 22, 2026
Twelve grab-and-go egg cups with ground turkey and spinach. Bake once on Sunday and breakfast is handled through Thursday.
- Prep
- 12 min
- Cook
- 22 min
- Total
- 34 min
- Servings
- 6
- Calories
- 215
- Protein
- 24g
- Carbs
- 4g
- Fat
- 12g
Ingredients
- •1 pound (450g) 93% lean ground turkey
- •10 large eggs
- •3 cups baby spinach, chopped
- •1/2 cup diced red bell pepper
- •1/2 cup shredded part-skim mozzarella
- •1 teaspoon garlic powder
- •1 teaspoon kosher salt
- •1/2 teaspoon black pepper
Instructions
- 1
Heat the oven to 375°F and generously grease a 12-cup muffin tin.
- 2
Brown the ground turkey in a skillet over medium-high heat, breaking it up, about 7 minutes. Season with the garlic powder, salt, and pepper.
- 3
Add the spinach and bell pepper and cook 2 minutes, until the spinach wilts. Let cool slightly.
- 4
Whisk the eggs in a large bowl, then stir in the turkey mixture and cheese.
- 5
Divide evenly between the muffin cups, filling each about three-quarters full.
- 6
Bake 20 to 22 minutes, until the centers are just set and no longer jiggly. Cool 5 minutes before removing.
Nutrition Facts
| calories | 215 |
|---|---|
| protein | 24g |
| carbs | 4g |
| fat | 12g |
| fiber | 1g |
| sugar | 2g |
| sodium | 430mg |
Nutrition is an estimate per serving based on USDA data. Values vary by brand and portion.
Recipe Notes
- Weigh your protein raw for the most accurate macros.
- Season in layers: a little salt at each stage beats a lot at the end.
Storage Tips
Refrigerate in an airtight container for up to 5 days, or freeze for 3 months. Reheat 45 to 60 seconds in the microwave.
Meal Prep Tips
Double the batch and portion into single-serve containers while everything is still warm. Cool uncovered for 15 minutes before sealing so condensation does not water down the sauce.
Recipe Variations
- Swap the protein one-for-one with chicken, turkey, shrimp, or extra-firm tofu.
- Add a cup of chopped vegetables to raise the fiber without changing the cook time.
Frequently Asked Questions
About the author
Jenna Ruiz, RDN — Jenna is a California-based registered dietitian nutritionist and recipe developer. She spent eight years in clinical nutrition before founding Protein Plate Co. to make high protein cooking practical for people with real schedules.
