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Breakfast Egg Muffins


  • cooking spray
  • 1 tbsp olive oil
  • 1 small onion diced
  • 1/2 bell pepper red used for this recipe
  • 1 tbsp minced garlic
  • 1/2 medium tomato diced
  • 3/4 lb ground turkey season with salt & pepper prior to cooking
  • 2 cups spinach about two handfulls
  • 5 large eggs
  • 4 egg whites
  • 1/3 cup milk of your choice
  • 1/3 cup flour
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1/8 cup chia seeds
  • 6 oz shredded cheese


  • Preheat oven to 350°F. Spray a nonstick muffin pan with cooking spray.
    Note: you can use olive oil spray, PAM, avocado oil, etc.
  • Heat the olive oil in a large non-stick skillet over medium heat
  • Sauté onions and salt for 5 minutes, until soft 
  • season ground turkey with salt and pepper, add to the onion mixture and brown until almost done
  • Add bell peppers and tomato - sauté for another 3 to 5 minutes (or until bell peppers are slightly soft and the turkey is thoroughly cooked)
  • Add spinach and cook until wilted, about 1 minute. Set aside the turkey x veggie mixture.
  • Meanwhile, in a large bowl, whisk the eggs, egg whites, milk, flour, salt and pepper until smooth.
  • Add the chia seeds, about 3 oz cheese, and the cooked turkey mixture to the bowl and mix well.
  • Pour into the prepared muffin pan and sprinkle with cheese. Bake for 25 minutes, or until firm.


I love recipes with a lot of versatility! You can easily skip the meat and pack these full of a veggies (think: broccoli, asparagus, etc), add a lot more cheese, choose sausage instead - go crazy with it!