Here’s a high-protein, meal-prep-friendly recipe for Egg Muffins with Turkey, Spinach, and Cheese
perfect for bodybuilders or anyone needing a quick, portable breakfast or snack to fuel muscle growth and recovery!
Ingredients (Makes 12 muffins)
- 12 large eggs (or 16 egg whites for lower fat)
- 1 cup cooked ground turkey (or diced turkey breast, seasoned with salt/pepper)
- 1 cup fresh spinach (chopped)
- 1/2 cup shredded cheese (cheddar, mozzarella, or feta)
- 1/4 cup diced onions or bell peppers (optional)
- 1/4 cup milk or unsweetened almond milk (optional, for fluffier eggs)
- 1 teaspoon olive oil (for cooking turkey)
- Salt, pepper, and garlic powder (to taste)
- Optional: Red pepper flakes, paprika, or hot sauce for spice
Instructions
1. Preheat the Oven:
- Preheat your oven to 350°F (175°C). Grease a 12-cup muffin tin with cooking spray or olive oil.
2. Cook the Turkey:
- Heat olive oil in a skillet over medium heat. Cook the ground turkey until browned (5-7 minutes). Season with salt, pepper, and garlic powder. Drain excess fat.
3. Prep the Veggies:
- Sauté onions/bell peppers (if using) in the same skillet until soft (2-3 minutes). Add spinach and cook until wilted (1-2 minutes). Mix with cooked turkey.
4. Whisk the Eggs:
- In a large bowl, whisk eggs (or egg whites) with milk (if using), salt, and pepper. For extra flavor, add a pinch of red pepper flakes or paprika.
5. Assemble the Muffins:
- Evenly distribute the turkey-spinach mixture into the muffin cups.
- Pour the egg mixture over the filling, filling each cup 3/4 full.
- Sprinkle shredded cheese on top.
6. Bake:
- Bake for 20-25 minutes until the eggs are set and the tops are lightly golden.
- Let cool for 5 minutes before removing from the tin.
7. Store or Serve:
- Refrigerate in an airtight container for up to 4 days, or freeze for 1-2 months.
- Reheat in the microwave for 30-60 seconds.
Macros per Muffin (Approx)
- Calories: ~80-100 kcal
- Protein: ~8-10g
- Carbs: ~1-2g
- Fats: ~5-6g
Why This Meal is Great for Bodybuilders:
- High Protein: Eggs and turkey provide lean protein for muscle repair and growth.
- Low Carb: Perfect for cutting phases (omit milk and use egg whites for even fewer carbs).
- Portable: Easy to grab-and-go for post-workout fuel or a quick breakfast.
- Customizable: Swap veggies (try mushrooms or zucchini) or use chicken instead of turkey.
Enjoy these savory, protein-packed egg muffins as part of your meal prep routine! 🥚🧁💪