Egg Muffins.
Makes 12 muffins · Serves 3-4 · Prep: 15 min · Cook: 18–20 min
Build Your Meal
Quality Protein
10 large whole eggs
¾ cup finely diced cooked turkey or ham
Non-Starchy Veggies
½ cup finely chopped baby spinach
¼ cup finely diced bell pepper
¼ cup finely diced red onion
Healthy Fats, choose one
6 Tbsp feta, goat cheese, or shredded cheese, divided across the batch
½ small avocado, served alongside each portion
Extras
Avocado oil for greasing the muffin pan
½ tsp sea salt
¼ tsp black pepper
½ tsp garlic powder
Make It
Preheat the oven to 375°F. Generously grease a standard 12-cup muffin pan with avocado oil.
Wilt the spinach in a dry pan over medium heat for 1–2 minutes. Let cool slightly, then squeeze out any excess liquid.
Whisk the eggs, sea salt, black pepper, and garlic powder until well combined.
Divide the turkey or ham, spinach, bell pepper, and red onion evenly among the 12 muffin cups. If using cheese, divide it evenly among the cups.
Pour the egg mixture evenly over the fillings, leaving a little room at the top.
Bake for 18–20 minutes, or until the centers are set. Let cool in the pan for 5 minutes before removing.
Serve 3-4 egg muffins per breakfast. If skipping the cheese, serve with ½ avocado.
Make It Your Own
Fresh herbs: chives, parsley, or basil
Heat: red pepper flakes
Notes
Finely dice the vegetables so they cook evenly inside the muffins.
Wilt and squeeze the spinach first to remove excess moisture.
The muffins will puff in the oven and deflate slightly as they cool. That's normal.
For turkey or ham, look for options without added nitrates or nitrites, such as Applegate or True Story.
For dairy-free, skip cheese.
Refrigerate in an airtight container and use within 3–4 days. Reheat until hot throughout.
Breakfast for Dinner: Serve with a large salad made with 2–3 cups greens (mixed lettuce, butter lettuce, romaine, kale, spinach, arugula), 1 Tbsp olive oil, 1 tsp vinegar, sea salt, black pepper and fresh herbs such as dill, chives, or thyme.
