Turkey, mushroom and spinach egg muffins
Delicious and healthy Turkey, Mushroom, and Spinach Egg Muffins — a protein-packed, low-carb breakfast or snack option! Made with fresh spinach, hearty mushrooms, lean ground turkey, and 20 egg whites for a nutritious boost. Perfectly portioned and easy to make, these muffins are ideal for meal prep and busy mornings.
- 04 Aug 2024
- Cook time 35 min
- Prep time 10 min
- 8 Servings
- 4 Ingredients
Turkey, mushroom, and spinach egg muffins are a delicious and healthy way to start your day. Packed with protein from egg whites and ground turkey, and loaded with nutrients from mushrooms and spinach, these muffins are perfect for meal prepping or a quick breakfast option. They're easy to make, low in calories, and can be stored in the fridge or freezer for a convenient, on-the-go snack or meal.
Ingredients:
Instructions:
- Preheat your oven to 350°F (175°C). Grease a 12-cup muffin tin with non-stick cooking spray or a bit of olive oil.
- In a large skillet over medium heat, cook the ground turkey until it is browned and fully cooked. Break up the meat with a spatula as it cooks. Season with salt and pepper if desired. Remove from heat and set aside.
- In the same skillet, add the chopped mushrooms. Sauté for about 5 minutes, or until they release their moisture and start to brown.
- Add the spinach to the skillet with the mushrooms and cook for another 2-3 minutes, or until the spinach is wilted. Drain any excess liquid.
- In a large mixing bowl, whisk together the egg whites until frothy.
- Add the cooked turkey, mushrooms, and spinach to the egg whites. Stir until all ingredients are well combined.
- Pour the mixture evenly into the prepared muffin cups, filling each cup about 3/4 full. You may need to gently stir the mixture between pours to ensure even distribution of the meat and vegetables.
- Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the egg muffins are set and lightly browned on top. A toothpick inserted into the center should come out clean.
- Allow the egg muffins to cool in the pan for a few minutes before removing them. Serve warm, or let them cool completely and store in an airtight container in the refrigerator for up to 5 days. They can also be frozen for longer storage.
Tips:
- Preheat your oven to 350°F (175°C) and spray a muffin tin with cooking spray to prevent sticking.
- Sauté the ground turkey in a non-stick skillet over medium heat until fully cooked. Season with salt and pepper to taste, then set aside.
- In the same skillet, add the mushrooms and cook until they release their moisture and become tender. Add the spinach and cook until wilted. Combine the cooked turkey, mushrooms, and spinach.
- Distribute the turkey and vegetable mixture evenly among the muffin tins.
- Whisk the egg whites in a bowl and pour them over the mixture in each muffin tin, filling them to the top.
- Bake in the preheated oven for 20-25 minutes, or until the egg muffins are set and lightly golden.
- Let the muffins cool slightly before removing them from the tin. Store them in an airtight container in the fridge for up to 5 days or freeze for longer storage.
- Feel free to add other vegetables or season it with your favorite herbs and spices to create different variations.
Turkey, mushroom, and spinach egg muffins are a versatile and nutritious option that can fit into any busy lifestyle. Whether you're looking for a quick breakfast, a protein-rich snack, or a meal prep solution, these muffins offer convenience without compromising on flavor or healthiness. Experiment with different ingredients and enjoy these tasty, portable egg muffins anytime!
| Nutrition Facts | |
|---|---|
| Serving Size | 200 grams |
| Energy | |
| Calories 180kcal | 7% |
| Protein | |
| Protein 27g | 17% |
| Carbohydrates | |
| Carbohydrates 3.84g | 1% |
| Fiber 0.75g | 2% |
| Sugar 1.24g | 1% |
| Fat | |
| Fat 6g | 7% |
| Saturated 1.55g | 5% |
| Cholesterol 55mg | - |
| Vitamins | |
| Vitamin A 110ug | 12% |
| Choline 54mg | 10% |
| Vitamin B1 0.09mg | 7% |
| Vitamin B2 0.62mg | 48% |
| Vitamin B3 6mg | 39% |
| Vitamin B6 0.45mg | 26% |
| Vitamin B9 50ug | 13% |
| Vitamin B12 0.85ug | 35% |
| Vitamin C 10mg | 11% |
| Vitamin E 0.67mg | 4% |
| Vitamin K 140ug | 121% |
| Minerals | |
| Calcium, Ca 44mg | 3% |
| Copper, Cu 0.23mg | 0% |
| Iron, Fe 1.31mg | 12% |
| Magnesium, Mg 54mg | 14% |
| Phosphorus, P 190mg | 16% |
| Potassium, K 540mg | 16% |
| Selenium, Se 36ug | 69% |
| Sodium, Na 220mg | 14% |
| Zinc, Zn 2.06mg | 19% |
| Water | |
| Water 160g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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