High Protein Taco Egg Bites bring taco flavor to breakfast, and that’s a pretty good reason to keep a batch in the fridge.
They have seasoned ground turkey, peppers, green onions, and cheese baked right into the eggs. Nothing fussy here. Just a solid breakfast that reheats well and doesn’t need much attention in the morning.
Each serving is two egg bites with about 23 grams of protein, so these easily qualify as a High Protein Breakfast.
They’re also handy for meal prep since you can make all 12 at once and refrigerate or freeze them.
You’ll need a skillet to brown the turkey before everything goes into a standard muffin pan. That little bit of prep is worth doing because you end up with turkey crumbles throughout the egg bites instead of large chunks.
The taco seasoning gives these plenty of flavor without making them particularly spicy. Want more heat at the table? Hot sauce is an easy fix.
Why You’ll Love This High Protein Taco Egg Bites Recipe
23 Grams of Protein
Two egg bites have about 23 grams of protein. That makes them substantial enough for breakfast without needing a huge serving.
Taco Flavor for Breakfast
Taco-seasoned turkey changes things up from the usual bacon or sausage egg bites. The peppers, green onions, and Mexican blend cheese make sense with it too. Definitely worth keeping in the breakfast rotation.
Made for Busy Mornings
Bake 12 at once and breakfast is already handled for several days. Grab two from the refrigerator, reheat them, and you’re set.
Freezer Friendly
These freeze well, so you don’t have to finish the entire batch during the week you make them. Keep a few frozen for mornings when there’s nothing else ready.
Ingredient Substitutions
Ground Chicken
Lean ground chicken can replace the ground turkey. Cook it completely before adding it to the muffin cups.
Cheddar Cheese
Reduced-fat cheddar works if you don’t have Mexican blend cheese. Pepper Jack is another option if you want more heat.
Bell Pepper
Any color bell pepper will work. Red is a little sweeter, but there’s no need to make a special trip if another color is already in the refrigerator.
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RECOMMENDED TOOL FOR THIS RECIPE
12-Cup Muffin Pan
A standard 12-cup muffin pan makes it easy to bake a full batch of egg bites at once.
High Protein Taco Egg Bites
Recipes are written with one action per step for accessibility. Short lines. Fewer rereads. A calmer kitchen on mobile or desktop.
Equipment
Ingredients
- nonstick cooking spray
- ½ pound 93% lean ground turkey
- 2 teaspoon taco seasoning
- 8 large eggs
- 1 cup low-fat cottage cheese
- ¼ cup low-fat milk
- ¼ teaspoon ground black pepper
- ½ cup reduced-fat shredded Mexican blend cheese
- ¼ cup red bell pepper finely diced
- ¼ cup green bell pepper finely diced
- ¼ cup green onion finely chopped
Instructions
- Preheat the oven to 350°F and coat a standard 12-cup muffin pan with nonstick cooking spray.
- Heat a large skillet over medium heat. Add the ground turkey and cook for 5 to 7 minutes, breaking it into small crumbles as it cooks.
- Add the taco seasoning and stir until the turkey is evenly coated. Remove from the heat.
- Add the eggs, cottage cheese, milk, and black pepper to a large mixing bowl. Whisk until well blended.
- Divide the cooked turkey, red bell pepper, shredded cheese, and green onions evenly among the 12 muffin cups.
- Pour the egg mixture evenly into the muffin cups and gently stir each one.
- Bake for 20 to 22 minutes, or until the centers are set.
- Let the egg bites cool in the pan for 5 minutes.
- Remove the egg bites from the muffin pan and serve warm.
Notes
Tips and Tricks
Break up the turkey well – Small crumbles distribute more evenly among the 12 egg bites. Watch the taco seasoning – Sodium and spice levels vary quite a bit by brand, so choose one that suits your preference. Don’t overbake – Remove the egg bites once the centers are set. Baking them too long can make the eggs rubbery. Let them rest – The 5-minute cooling time makes the egg bites easier to remove from the muffin pan.Storing and Reheating
Refrigerator – Store cooled egg bites in an airtight container in the refrigerator for up to 4 days. Freezer – Freeze completely cooled egg bites in a freezer-safe container or bag for up to 2 months. Microwave – Reheat refrigerated egg bites in short intervals until warmed through. Frozen egg bites can be thawed overnight first or reheated from frozen with additional time.Nutrition
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