Turkey and Spinach Baked Egg Cups
Fluffy baked egg white cups loaded with lean seasoned turkey, spinach, sweet red bell pepper, and fiber-rich chia seeds.
- Prep: 10 min
- Cook: 20 min
- Total: 30 min
- Servings: 4
- Cuisine: American
- Difficulty: Easy
- Cost: $4.25/serving
Dietary
- Gluten-Free
- Dairy-Free
- Nut-Free
- Soy-Free
- Low-Saturated-Fat
- Low-Calorie
- High-Protein
- Low-Sugar
- Low-Carb
- High-Fiber
Tags
- bake
- healthy
- kid-friendly
- crowd-pleaser
Ingredients
- 1 pound ground turkey breast (99% lean)
- 2 cup liquid egg whites
- 0.5 cup chia seeds
- 2 cup baby spinach (chopped)
- 1 red bell pepper (medium, finely diced)
- 1 teaspoon olive oil
- 0.5 teaspoon garlic powder
- 0.5 teaspoon dried oregano
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper (ground)
Instructions
- Preheat your oven to 350 degrees F and lightly coat a 12-cup muffin tin with nonstick cooking spray.
- Heat 1 teaspoon olive oil in a nonstick skillet over medium heat. Add 1 pound ground turkey breast, 1/2 teaspoon garlic powder, 1/2 teaspoon dried oregano, 1/4 teaspoon salt, and 1/4 teaspoon black pepper. Cook for 5 to 6 minutes, breaking the meat into small crumbles, until fully cooked through.
- In a large mixing bowl, whisk together 2 cups liquid egg whites and 1/2 cup chia seeds until evenly blended.
- Stir the cooked ground turkey, 2 cups baby spinach, and 1 diced red bell pepper into the egg white mixture.
- Divide the mixture evenly among the 12 prepared muffin cups, filling each about three-quarters full.
- Bake for 18 to 20 minutes until the centers are set and a toothpick inserted into the center comes out clean. Let cool for 5 minutes before removing from the pan.
Notes
Store 3 egg cups per serving in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave for 45 to 60 seconds.
Nutrition (per serving)
- Calories: 373
- Protein: 47.3 g
- Carbohydrates: 13.8 g
- Fat: 12.9 g
- Fiber: 11.7 g
- Sodium: 439 mg
- Saturated Fat: 1.7 g
- Sugar: 2 g
- Cholesterol: 70 mg