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These Tex-Mex Egg Muffin Cups are packed with flavor and perfect for meal prep! They’re made with ground turkey, veggies, and black beans for a delicious and protein-packed breakfast on the go. Plus, they are Whole30, paleo, keto, and gluten-free!
Protein-Packed Baked Egg Cups
I love egg cups for meal prep and these breakfast egg cups are a favorite! They’re loaded with ground turkey, black beans, optional cheese, colorful veggies, and a perfect earthy and spicy blend of seasonings.
They’re easy to make and are the perfect meal prep option or on-the-go breakfast or snack. These baked egg cups are protein and veggie-packed, loaded with classic Tex-Mex flavors, and pre-portioned right in a muffin tin.
This egg muffin cups recipe is a quick and easy recipe that’s loaded with good-for-you ingredients!
- Oil: you can use avocado or olive oil to pre-cook the meat and veggies.
- Veggies: red and green bell peppers and onion
- Ground Turkey: I love to use ground turkey for the lean protein, but ground beef or chorizo would totally work as well.
- Seasonings: I like to make homemade taco seasoning using sea salt, black pepper, paprika, cumin, garlic powder, and dried oregano. If you’d rather use store-bought taco seasoning, feel free to do that instead.
- Mix-Ins: I use black beans, spinach, and tomato to brighten these muffin cups up!
- Pickled Jalapeño (optional): I like to add diced jalapeños to give the egg muffin cups a kick of heat.
- Eggs: you will need 8 eggs to yield the 12 muffin cups for this recipe.
- Shredded Cheddar (optional): I like to add cheese for a little extra flavor but if you want to keep this dairy-free, just leave it out.
- Scallions, Cilantro, and Avocado: for garnish!
How to Make this Egg Muffin Cups Recipe
- Sautè the meat and aromatics: In a skillet, sauté the peppers and onions until soft. Add the turkey and spices and cook until the meat is browned.
- Add beans and veggies: To the turkey mixture, add in the beans, spinach, and tomato. Set aside.
- Whisk eggs and combine: In a large bowl, whisk the eggs. Add in the turkey/veggie mixture, then season with a little salt and pepper.
- Portion and bake: Pour the egg mixture into a greased muffin tin (I like this one). Bake at 350ºF for 20 minutes.
Breakfast Egg Cups FAQs
How Do You Keep Egg Muffins from Getting Soggy?
The best way to prevent your egg muffin cups from getting soggy is to pre-cook the onions and peppers. The veggies release a lot of moisture as they cook, so if you put them into the egg mixture raw, that moisture can cause the muffin cups to be soggy.
Why Are My Egg Muffins Dry?
If your egg muffins came out dry, they are likely over-cooked. I recommend baking just until the eggs are set and no longer so they’re nice and moist!
Why Are My Egg Muffins Flat?
If your egg cups are deflating a bit when you take them out of the oven, don’t worry. This is super normal. The air bubbles in the mixture expand in the oven and then deflate as they cool.
Although this effect isn’t totally preventable, you can reduce it by slowing down the cooling process. I recommend cooling the egg muffins first in the pan, then removing them and cooling fully.
I love these breakfast egg cups as-is, but they are also super customizable!
- Make them mini. I use a regular 12-slot muffin tin, but you could totally make bite-sized egg muffin cups using a mini muffin tin. Just decrease the bake time to 10-15 minutes.
- Make them Whole30 compliant. Simply omit the beans and cheese.
- Use other cheese. Monterey Jack or mozzarella would be delicious.
- Try another meat. You can easily swap the ground turkey out for ground beef or even chorizo. Keep in mind that fattier meats will be greasier and you may have to drain the oil after cooking and before adding to the eggs.
- Make them vegetarian. You can make meatless egg muffins by using a meat alternative or leaving it out entirely and adding more veggies.
- Add other veggies. Kick the nutrition up a notch by using other veggies. Try corn, mushrooms, chopped broccoli, or chopped zucchini.
These breakfast egg cups are a great grab-and-go breakfast on there own!
However, if you are enjoying them as part of a sit-down breakfast, they’re delicious with a drizzle of Sriracha or hot sauce, a dollop of sour cream or Greek yogurt, and a spoonful of salsa. Check out more of my breakfast recipes for more pairing ideas!
How to Store
These baked egg cups will last in an airtight container in the fridge for 3-4 days or in the freezer for 2-3 months.
To reheat, simply wrap in a paper towel and pop in the microwave until heated through. You can also warm these back in the oven at 350ºF for 10 minutes or in the air fryer for 5 minutes.
More Egg-y Breakfast Recipes to Try
- BLT Frittata
- Eggs Benedict Bar
- Saucy Chorizo Skillet Baked Eggs
- Instant Pot Hard-Boiled Eggs
- Sheet Pan Classic Breakfast Bake (Eggs, Bacon, & Home Fries!)
Watch the Video:
Egg Muffin Cups (Tex-Mex Style With Turkey!)
- 1 tablespoon avocado or olive oil
- 1 red bell pepper finely diced
- 1 green bell pepper finely diced
- 1 small yellow onion finely diced
- 1/2 pound ground turkey
- 1 teaspoon fine sea salt additional for eggs
- 1/4 teaspoon black pepper additional for eggs
- 1/4 teaspoon paprika
- 1/2 teaspoon cumin
- 1 teaspoon garlic powder
- 1/2 teaspoon dried oregano
- 1 cup black beans rinses and drained
- 1 cup fresh spinach
- 1 tomato finely diced
- Optional: 1/4 cup pickled jalapeños diced
- 9 eggs whisked
- Optional: 1/2 cup shredded cheddar
- 1/3 cup scallions chopped, for garnish
- 1 bunch cilantro chopped, for garnish
- 1 avocado sliced for garnish
- Preheat oven to 350ºF.
- In a medium skillet, heat oil and sauté peppers and onions for 5-7 minutes until soft.
- Add in turkey and spices and cook until browned.
- Add in black beans, spinach, and tomato. Toss to combine and set aside.
- In a large bowl whisked together eggs. Add in the turkey and veggies. Season with 1/2 salt and 1/4 teaspoon black pepper.
- Pour into greased muffin tin.
- Bake for 20 minutes until eggs are firm.
- Garnish and enjoy!
- Omit beans and cheese for Paleo and Whole30.
- I prefer to use a silicone muffin pan for these!