Do you ever get into a breakfast rut? I sure do.
I tend to eat the same breakfast for months on end before I switch it up. For the past couple months I’ve been eating a whole-wheat English muffin, two fried eggs, and a glass of milk. Before that, I had a six-month obsession with strawberry banana smoothies, and before that I ate peanut butter and honey toast for what seemed like years.
I’ve desperately needed to find something new! I looked to Pinterest for ideas. I saw quite a few varieties for egg protein muffins and I decided to combine a few and make up my own.
Protein is one of the best ways to start off your day. Starting off with a healthy portion of protein helps to keep you full, reducing the chance that you’ll overeat at the next meal. I had two of these babies this morning for breakfast around 8, and I wasn’t hungry again until almost noon! (I usually eat a mid morning snack. I’m not condoning skipping that mid morning snack though!).
These tasty cups have a whopping 18 grams of protein a piece, coming from the turkey, eggs, cheese and milk. They have 175 calories, only 3g of carbohydrates, and lots of fiber from the veggies. Also, an added bonus, 15% your DV of calcium!
I’ve been eating two of these with a big glass of milk and maybe a banana! These are so tasty and flavorful. They remind me of those breakfast casseroles that people used to bring their neighbors whenever they had new babies or to neighborhood potlucks. A little reminder of my childhood.
Here’s the recipe for turkey veggie protein cups:
- 1.5 lb 93% lean ground turkey
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp basil
- 1 tsp oregano
- 1/2 tsp red pepper flakes
- 4 cups raw mushrooms, chopped
- 1 cup green onions, chopped
- 1 cup cherry tomatoes, halved
- 1 cup frozen spinach, drained well
- 12 eggs
- 1 tsp baking powder
- 2 cups 2% reduced fat cheese
- 3/4 cup skim milk
- Preheat the oven to 350 degrees F.
- In a large skillet over medium heat, add the turkey, garlic powder, onion powder, basil, oregano and red pepper flakes. Cook until turkey is browned.
- In a smaller skillet, lightly saute the mushrooms in a little bit of olive oil. Drain and set aside.
- In a large bowl, combine the meat, mushrooms, green onions, cherry tomatoes and spinach. Mix well.
- In another bowl, crack the 12 eggs and whisk together lightly. Add the baking powder, cheese and milk and mix well. Combine the meat/veggie mixture with the egg mixture and stir well.
- Lightly spray muffin pan (you will need 18 spots) with cooking spray. Ladel the mixture into the muffin tins.
- Bake for 20-24 minutes, until the sides are lightly browned.
- Per muffin: 175 calories, 3g carbohydrate, 11g fat, 18g protein, 15% DV Calcium.