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High Protein Breakfast: Turkey Bacon and Egg Muffin Cups Recipe

Name: High Protein Breakfast: Turkey Bacon and Egg Muffin Cups Recipe
Total time: 30 min
Yield: 90 g
Ingredients: large eggs 8 pieces; turkey bacon 6 slices; baby spinach 1 cup; low-fat shredded cheddar cheese 3 oz; green onion 2 pieces; salt 0.5 tsp; black pepper 0.25 tsp; nonstick cooking spray 1 tbsp

Bake a batch on Sunday, grab them all week. These turkey bacon and egg cups are the high protein meal prep breakfast that makes busy mornings effortless.

Cook 30 min Difficulty EASY 182 kcal

#high protein #low carb #bariatric friendly #diabetic friendly

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Ingredients

Main ingredients

large eggs 8 pieces
turkey bacon 6 slices
baby spinach 1 cup
low-fat shredded cheddar cheese 3 oz
green onion 2 pieces

Seasonings/Sauce

salt 0.5 tsp
black pepper 0.25 tsp
nonstick cooking spray 1 tbsp

Nutrition summary

Carbohydrates 2 g 4%

Protein 20 g 44%

Fat 9 g 45%

Serving size 90g

Cooking steps

1

Preheat your oven to 375°F (190°C) and prepare a 12-cup muffin tin by coating it evenly with nonstick cooking spray.
2

Lay a slice of turkey bacon around the edges of 6 muffin cups, pressing gently so it forms a collar.
3

Roughly chop baby spinach and green onions, then divide them evenly into the lined muffin cups.
4

In a mixing bowl, whisk eggs thoroughly with salt and black pepper, then stir in the shredded cheddar cheese until well-combined.
5

Pour the egg mixture into each muffin cup, filling 3/4 full to allow for rising. Bake in the center of the oven for 18-20 minutes or until the egg cups are set and golden.
6

Cool for 2 minutes before carefully releasing each cup with a butter knife. Serve immediately or cool completely to store for meal prep.

Personalized Q&A

Q. What's the key ingredient in this recipe?

The star ingredient in these muffin cups is turkey bacon, which provides a savory flavor and lean protein. Paired with eggs and a touch of cheddar, it defines the recipe's satisfying texture and high protein content.

Q. How should I control heat and timing for perfect muffin cups?

Bake at 375°F for 18-20 minutes in the center of your oven to ensure the eggs set evenly without browning too rapidly. Keeping a close eye after 18 minutes helps prevent overcooking and maintains a tender texture.

Q. How do I avoid rubbery or watery egg cups?

To prevent a rubbery texture, do not overbake the cups—remove them as soon as the eggs are just set. Also, chop spinach finely and divide evenly to minimize excess moisture.

Q. How many calories and grams of protein are in each serving?

Each muffin cup serving contains 182 kcal and delivers 20g of protein, making it an excellent high protein breakfast option with only 2g carbs and 9g fat per serving.

High Protein Breakfast: Turkey Bacon and Egg Muffin Cups Recipe

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