Looking for a protein-packed meal that’s perfect for breakfast, lunch, or even a quick snack? These Mediterranean Egg Cups are a delicious way to fuel your body and hit your nutrition goals. With 30g of protein hidden in every batch, you’ll stay full and energized throughout the day.
This recipe combines savory Mediterranean flavors like sun-dried tomatoes, spinach, and feta with the hearty goodness of ground turkey and eggs. And the best part? They’re easy to make and perfect for meal prep! Tuck them into your pocket for a ski day or a challenging hike!
Ingredients
- Coconut oil or avocado oil cooking spray
- 1 tbsp. olive oil
- ½ lb. ground turkey
- ¼ yellow onion, diced
- 1 red bell pepper, diced
- ½ cup mushrooms, diced
- 1 tbsp. Italian seasoning
- 2 tbsp. garlic, minced
- 3 oz. sun-dried tomatoes, chopped
- 2 cups fresh spinach, chopped
- ½ cup crumbled feta or goat cheese
- 8 eggs, beaten
Instructions
Step 1: Preheat & Prep
Preheat your oven to 350°F. Spray a 12-cup muffin tin with coconut or avocado oil cooking spray for easy cleanup.
Step 2: Cook the Filling:
Heat olive oil in a large skillet over medium heat. Add the ground turkey, diced onion, bell pepper, mushrooms, and Italian seasoning. Sauté for 5–6 minutes, or until the turkey is mostly cooked. Then add garlic and continue cooking until the turkey is fully done.
Step 3: Add Mediterranean Flavors
Stir in the sun-dried tomatoes and chopped spinach until the spinach is slightly wilted. Remove the pan from the heat and mix in the feta or goat cheese.
Step 4: Fill the Muffin Cups
Evenly divide the turkey and veggie mixture among the muffin cups. Pour the beaten eggs over the filling, distributing equally.
Step 5: Bake to Perfection
Place the muffin tin in the oven and bake for 25 minutes, or until the eggs are fully set and slightly golden on top.
Step 6: Cool & Serve
Allow the egg cups to cool slightly before removing them from the tin. Enjoy warm, or store in the fridge for a quick meal or snack later!
Why You’ll Love These Egg Cups
- Protein-Packed: With turkey, eggs, and feta, these egg cups offer a protein punch to keep you satisfied.
- Versatile: Perfect for breakfast, lunch, or a quick snack between meals.
- Meal Prep-Friendly: Make a batch ahead of time and grab-and-go throughout the week.
- Balanced Nutrition: Filled with veggies like spinach, peppers, and mushrooms for added vitamins and fiber.
- Easy and Delicious: Simple to make with flavors the whole family will love.
Pro Tips
- Swap the turkey for chicken sausage or black beans for a vegetarian option.
- Use your favorite cheese—cheddar and mozzarella work just as well!
- Want extra zest? Add a sprinkle of red chili flakes or a dash of hot sauce.
Store leftovers in the fridge in an airtight container for up to 5 days, or freeze them for a month. Reheat in the microwave or oven for a fresh, warm meal anytime.
Try these Mediterranean Egg Cups for your next meal prep or snack. They’re as satisfying as they are easy to make—your taste buds (and your body) will thank you! 🥚 🍅 🧀
