Turkey Bacon & Egg White Muffin Cups

August means back-to-routine — and that means breakfast needs to be fast. Make a batch of these on Sunday and you have a ready protein breakfast every morning of the week. Each muffin cup is firm, portable, and reheats in 60 seconds. Unlike the Crustless Mini Quiches on our recipe page, these use egg whites only for a leaner protein count, with turkey bacon as the base. For more high-protein morning ideas, the Summer Meal Prep Tips blog has additional strategies for staying on track through the week.

Prep Time: 10 minutes | Cook Time: 20 minutes | Total Time: 30 minutes Yield: 12 muffin cups (3 per serving) Categories: Breakfast, Meal Prep Per Serving (3 cups): 3 protein servings | 0 tsp sugar

Ingredients

• 12 slices turkey bacon (2g fat or less per slice)
• 12 egg whites 
• Salt and pepper to taste
• Non-stick cooking spray
• Optional: dash of smoked paprika or garlic powder

Instructions

1. Preheat oven to 375°F. Spray a standard 12-cup muffin tin generously with non-stick cooking spray.
2. Line cups with turkey bacon. Press one slice of turkey bacon around the inside edge of each muffin cup to form a ring. It does not need to cover the bottom.
3. Fill with egg whites. Pour egg whites evenly into each cup, filling approximately ¾ full. Season with salt, pepper, and optional spices.
4. Bake for 18–20 minutes until egg whites are fully set and no longer jiggly in the center.
5. Cool and remove. Let cool in the pan for 5 minutes before using a butter knife to loosen the edges. Remove and serve immediately or store.

Meal Prep Notes

Store cooled muffin cups in an airtight container in the refrigerator for up to 5 days. Reheat in the microwave for 45–60 seconds. Freeze individually for up to one month.

Nutrition Info

1 serving (3 cups) = 3 protein servings | 0 tsp sugar Turkey bacon: 2 slices = 1 protein serving. Egg whites: 2 whites = 1 protein serving. 3 cups = 3 slices turkey bacon (1.5 proteins) + 3 egg whites (1.5 proteins) = 3 protein servings total.