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.
You can make a huge batch of these, keep them in the fridge, and eat them for a week.
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.
Hi! I’m Emily, Registered Dietitian Nutritionist and self-taught intuitive chef. I firmly believe that cooking is the simplest and most important step we can take to improve our minds and bodies and build healthier communities. Join me and let’s bring food back to the kitchen!
SO DELICIOUS!!! :) I loveeeeeeeeeeee protein muffins like this! :D