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Healthy Calorie Deficit Breakfast Egg Muffin Cups with Turkey

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These egg muffin cups are a light, nourishing, and easy-to-make breakfast packed with protein, veggies, and lean turkey. Perfect for meal prep and busy mornings, they offer a satisfying and flavorful start to your day.

Ingredients

Scale
  • 8 large eggs (room temperature)
  • 1/2 cup cooked and crumbled lean ground turkey (93% lean)
  • 1 cup fresh spinach, chopped
  • 1/2 cup diced bell peppers (red or yellow preferred)
  • 1/4 cup finely chopped onion (optional)
  • 1/4 cup small-curd cottage cheese
  • 1/2 teaspoon garlic powder
  • Salt and freshly ground black pepper to taste
  • Olive oil or cooking spray for greasing the muffin tin
  • 1 tablespoon chopped fresh herbs (parsley or chives, optional)

Instructions

  1. Preheat your oven to 350°F (175°C). Grease a 12-cup muffin tin with olive oil or cooking spray to prevent sticking.
  2. Heat a skillet over medium heat and add the lean ground turkey. Break it apart with a spatula and cook for 5-7 minutes until no longer pink. Season lightly with salt and pepper. Drain any excess liquid and set aside.
  3. In the same skillet, add diced bell peppers, onion, and spinach. Cook for 3-4 minutes until softened and fragrant, stirring occasionally. Remove from heat and let cool slightly.
  4. Crack 8 large eggs into a mixing bowl. Add cottage cheese, garlic powder, salt, and pepper. Whisk vigorously until smooth and slightly frothy.
  5. Fold in the cooked turkey and sautéed veggies gently. Add fresh herbs if using. Ensure even distribution.
  6. Pour the mixture evenly into each muffin cup, filling about 3/4 full to allow room for rising.
  7. Bake in the preheated oven for 18-22 minutes until edges are lightly golden and a toothpick inserted in the center comes out clean.
  8. Let the egg muffin cups cool for 5 minutes in the tin before removing to help them set and prevent breaking.

Notes

Whisk eggs and cottage cheese thoroughly to trap air for fluffiness. Pre-cook turkey and veggies to avoid soggy muffins. Lightly grease muffin tin well to prevent sticking. Muffins can be stored in the fridge for up to 4 days or frozen for up to 2 months. Reheat gently in microwave for about 30 seconds.

Nutrition

Keywords: egg muffin cups, healthy breakfast, calorie deficit, turkey egg muffins, protein breakfast, meal prep breakfast, low carb breakfast

Find it online: https://recipebelle.com/healthy-calorie-deficit-breakfast-egg-muffin-cups-with-turkey-easy-recipe/