Turkey & Spinach Egg Muffins

Turkey & Spinach Egg Muffins

Julia

These Turkey & Spinach Egg Muffins are the ultimate solution for busy mornings when you need a nutritious breakfast that doesn't slow you down. Inspired by the classic Italian frittata but reimagined in convenient, portable muffin form, these protein-packed bites combine fluffy eggs with lean ground turkey, vibrant spinach, and savory cheese. Each muffin delivers a satisfying balance of flavors—the mild, slightly sweet turkey pairs beautifully with the earthy spinach, while sharp cheddar adds a delightful tang that brings everything together.

What makes these egg muffins truly special is their incredible versatility and make-ahead convenience. Baked in a standard muffin tin, they emerge golden and perfectly portioned, ready to grab straight from the refrigerator throughout the week. They're naturally gluten-free, making them suitable for those with celiac disease or gluten sensitivity, without sacrificing any flavor or texture. The protein-rich combination of eggs and turkey keeps you satisfied for hours, preventing mid-morning energy crashes.

These mini frittatas are endlessly customizable—swap the spinach for kale or bell peppers, use different cheeses, or add herbs like basil or oregano to suit your taste preferences. They're perfect eaten warm or cold, making them ideal for meal prep warriors and anyone who needs breakfast on the go. Whether you're heading to work, the gym, or shuttling kids to school, these one-handed wonders deliver restaurant-quality flavor with homemade nutrition.

Best of all, they reheat beautifully in just 30 seconds in the microwave, and they freeze exceptionally well for up to three months. Make a double batch on Sunday, and you'll have a week's worth of breakfasts ready in minutes. They're proof that eating healthy doesn't have to be complicated or time-consuming.

Julia

Julia

Recipe Author: Gluten-Free & Specialty Diet Chef

Nutrition

35 minutes
None servings
135 calories
Fat 8.50g
Carbs 2.00g
Protein 13.00g

Ingredients

cooking spray, for greasing muffin tin
8 ozground turkey, lean (93% or higher)
2 cupsfresh spinach, roughly chopped
8 Nonelarge eggs
1/4 cupmilk, any type
1 cupshredded cheddar cheese, divided
1/2 tspgarlic powder
1/2 tsponion powder
1/2 tspsalt
1/4 tspblack pepper, freshly ground
2 tbspgreen onions, sliced (optional)

Equipment

Whisk
wooden spoon or spatula
large mixing bowl
measuring cups and spoons
large skillet
wire cooling rack
12-cup standard muffin tin
ladle or large spoon
cooking spray
butter knife

Clean Eating

Perfectly aligned with clean eating principles, using whole, minimally processed ingredients like fresh eggs, ground turkey, spinach, and natural seasonings without artificial additives.

Gluten-Free Diet

Naturally gluten-free recipe using whole food ingredients like eggs, turkey, spinach, and cheese, with no gluten-containing grains or additives.

Ketogenic Diet

Perfectly keto-friendly with high protein and fat content from eggs, turkey, and cheese, while keeping net carbs extremely low from the spinach. The recipe provides an ideal macronutrient balance with minimal carbohydrates.

Low-Carb Diet

An excellent low-carb option with minimal carbohydrates from spinach, high protein content from turkey and eggs, and healthy fats that keep the total net carbs well under 15 grams per serving.

Paleo Diet

Compliant with Paleo principles using whole food ingredients like eggs, ground turkey, and fresh spinach. The recipe avoids grains, legumes, and dairy, focusing on nutrient-dense, unprocessed ingredients.

Instructions

1

Preheat your oven to 375°F and position the rack in the middle of the oven.

2

Generously spray a 12-cup standard muffin tin with cooking spray, making sure to coat the bottom and sides of each cup to prevent sticking.

1 min
3
5 min

Heat a large skillet over medium-high heat. Add the ground turkey and cook, breaking it apart with a wooden spoon or spatula into small crumbles.

4

Continue cooking the turkey until it's no longer pink and is lightly browned, about 5-6 minutes total. Drain any excess fat if necessary.

5
2 min

Add the chopped spinach to the skillet with the cooked turkey and stir continuously until the spinach wilts down, about 1-2 minutes.

6

Remove the skillet from heat and let the turkey-spinach mixture cool for 3-4 minutes while you prepare the egg mixture.

4 min
7

In a large mixing bowl, crack the eggs and whisk them together until the yolks and whites are fully combined and slightly frothy.

1 min
8

Add the milk, garlic powder, onion powder, salt, and black pepper to the eggs. Whisk vigorously until everything is well incorporated.

1 min
9

Stir in 3/4 cup of the shredded cheddar cheese into the egg mixture, reserving the remaining 1/4 cup for topping.

10

Add the cooled turkey and spinach mixture to the bowl with the eggs and stir gently until everything is evenly distributed throughout.

1 min
11

Using a ladle or large spoon, carefully divide the mixture evenly among the 12 prepared muffin cups, filling each about 3/4 full.

2 min
12

Sprinkle the remaining 1/4 cup of shredded cheddar cheese evenly over the tops of all the muffins.

13

Place the muffin tin in the preheated oven and bake for 18-20 minutes, until the muffins are set in the center and the tops are lightly golden.

20 min
14

Remove the muffin tin from the oven and let the muffins cool in the pan for 5 minutes to make them easier to remove.

5 min
15

Run a butter knife around the edges of each muffin to loosen them, then gently lift them out of the tin and transfer to a wire rack or serving plate.

2 min
16

Garnish with sliced green onions if desired. Serve warm immediately, or let cool completely before storing in an airtight container in the refrigerator for up to 5 days.

Frequently Asked Questions