Tex Mex Egg Muffin Cups

These Tex-Mex Egg Muffin Cups are full of flavor and perfect for meal prep! Made with ground turkey, vegetables, and black beans, they make a delicious, protein-packed breakfast on the go. Plus, they’re Whole30, paleo, keto and gluten free!

Protein-Packed Baked Egg Cups

I love egg cup For meal prep, these breakfast egg cups are my favorite! They’re loaded with ground turkey, black beans, optional cheese, colorful veggies, and the perfect mix of earthy and spicy seasonings.

They’re easy to make and the perfect meal prep option or on the go for breakfast or snacks. These baked egg cups are protein and veggie-packed with classic Tex-Mex flavors and come pre-portioned in muffin tins.

required ingredients

This egg muffin cup recipe is a quick and easy recipe with good-for-you ingredients!

• Oil: You can use avocado or olive oil to precook meat and vegetables.
• vegetable: red and green bell peppers and onions
• Ground Turkey: I like to use ground turkey for lean protein, but ground beef or sausage would work too.
• seasoning: i like homemade Taco Seasoning Use sea salt, black pepper, paprika, cumin, garlic powder and dried oregano. If you’d rather use store-bought taco seasoning, feel free to use it.
• Remix: I brighten up these muffin cups with black beans, spinach and tomatoes!
• Pickled Jalapenos (optional): I like to add diced jalapenos to warm up the egg muffin cups.
• Egg: You’ll need 8 eggs to make 12 muffin cups for this recipe.
• Shredded Cheddar Cheese (optional): I like to add cheese for a little extra flavor, but if you want to keep this dairy free then leave it alone.
• Green Onions, Cilantro and Avocado: For decoration!

How to Make This Egg Muffin Cups Recipe

1. Fried meat and spices: In a skillet, sauté peppers and onions until soft. Add turkey and spices and cook until meat is browned.
2. Add beans and vegetables: Add beans, spinach, and tomatoes to the turkey mixture. shelved.
3. Whisk the eggs and combine: In a large bowl, whisk eggs. Add the turkey/vegetable mixture and season with a pinch of salt and pepper.
4. Portion and Bake: Pour the egg mixture into a greased muffin tin (I love this one). Bake at 350ºF for 20 minutes.

Breakfast Egg Cup FAQs

How do you keep egg muffins from getting soggy?

The best way to keep egg muffin cups from getting soggy is to precook onions and peppers. Vegetables release a lot of moisture as they cook, so if they’re raw in the egg mixture, that moisture can cause the muffin cups to get soggy.

Why are my egg muffins dry?

If your egg muffins are dry, they are likely overcooked.I recommend baking only Until the eggs are set and no longer so they are nice and moist!

Why are my egg muffins flat?

Don’t worry if you deflate a little when you take the egg cups out of the oven. This is super normal. Air bubbles in the mixture expand in the oven, then deflate as it cools.

Although this effect is not completely preventable, you can reduce it by slowing down the cooling process. I recommend cooling the egg muffins in the pan first, then removing them and cooling them completely.

Variety

I love these breakfast egg cups as-is, but they’re super customizable too!

• Make them mini. I used a regular 12 slot muffin tin, but you can totally make bite-sized egg muffin cups from mini muffin tins. Just reduce the bake time to 10-15 minutes.
• Make them Whole30 compliant. Simply omit the beans and cheese.
• Use other cheeses. Monterey jack or mozzarella would be delicious.
• Try another meat. You can easily swap the ground turkey for ground beef or even sausage. Keep in mind that fatter meats will be more oily and you may need to drain the oil after cooking and before adding the eggs.
• Make them vegetarian. You can make meatless egg muffins with meat substitutes or without meat at all and adding more vegetables.
• Add other vegetables. Improve nutrition by using other vegetables. Try corn, mushrooms, chopped broccoli, or chopped zucchini.

Service philosophy

These breakfast egg cups make a great grab-and-go breakfast!

But if you enjoy them as part of a sit-down breakfast, they’re delicious with a little sriracha or hot sauce, a dollop of sour cream or Greek yogurt, and a scoop of salsa. see more of my breakfast recipes More pairing ideas!

How to store

These baked egg cups will keep for 3-4 days in an airtight container in the refrigerator or 2-3 months in the refrigerator.

reheat, Just wrap in a paper towel and heat in the microwave until fully heated. You can also heat them in a 350ºF oven for 10 minutes or in an air fryer for 5 minutes.

More Egg Breakfast Recipes to Try

Watch the video:

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Egg Muffin Cups (Tex-Mex Style Turkey!)

These Tex-Mex Egg Muffin Cups are full of flavor and perfect for meal prep! Made with ground turkey, vegetables, and black beans, they make a delicious, protein-packed breakfast on the go.

• author: Lexi
• Preparation time: 10 minutes
• Cooking time: 30 minutes
• total time: 40 minutes
• yield: 15 1X
• category: breakfast
• method: oven
• delicacy: Texas Mexico

• 1 tablespoon avocado or olive oil
• 1 red bell pepper, diced
• 1 green peppers, diced
• 1 small yellow onion, diced
• 1/2 mashed turkey
• 1 teaspoon fine sea salt, extra for eggs
• 1/4 teaspoon black pepper, with egg
• 1/4 teaspoon chili
• 1/2 teaspoon cumin
• 1 teaspoon garlic powder
• 1/2 teaspoon dried oregano
• 1 cup Black beans, rinsed and drained
• 1 cup fresh spinach
• 1 tomato, diced
• optional: 1/4 cup pickled jalapeño, diced
• 9 eggs, whisked
• optional: 1/2 cup shredded cheddar cheese
• 1/3 cup green onions, chopped, for garnish
• 1 bunch cilantro, chopped, for garnish
• 1 sliced ​​avocado, for garnish

instruct

1. Preheat oven to 350ºF.
2. In a medium skillet, heat oil and sauté peppers and onions for 5-7 minutes until softened.
3. Add turkey and spices and cook until browned.
4. Add black beans, spinach and tomatoes. Toss to combine and set aside.
5. Whisk eggs in a large bowl. Add turkey and vegetables. Season with 1/2 salt and 1/4 teaspoon black pepper.
6. Pour into a greased muffin tin.
7. Bake for 20 minutes until eggs are firm.
8. Decorate and enjoy!

Nutrition

• Serving Size: 1 cup
• Calories: 211
• sugar: 3g
• sodium: 600 mg
• fat: 9 grams
• Saturated fat: 3g
• carbohydrate: 15 mg
• fiber: 6 grams
• protein: 14 grams
• cholesterol: 141 mg