Tex Mex Egg Muffin Cups (2024)

This post may contain affiliate links. Please read mydisclosure policy.

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

Protein-Packed Baked Egg Cups

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

They’re easy to make and are the perfect meal prep option or on-the-go breakfast or snack. These baked egg cups are protein and veggie-packed, loaded with classic Tex-Mex flavors, and pre-portioned right in a muffin tin.

Ingredients Needed

This egg muffin cups recipe is a quick and easy recipe that’s loaded with good-for-you ingredients!

  • Oil: you can use avocado or olive oil to pre-cook the meat and veggies.
  • Veggies: red and green bell peppers and onion
  • Ground Turkey: I love to use ground turkey for the lean protein, but ground beef or chorizo would totally work as well.
  • Seasonings: I like to make homemade taco seasoning using sea salt, black pepper, paprika, cumin, garlic powder, and dried oregano. If you’d rather use store-bought taco seasoning, feel free to do that instead.
  • Mix-Ins: I use black beans, spinach, and tomato to brighten these muffin cups up!
  • Pickled Jalapeño (optional): I like to add diced jalapeños to give the egg muffin cups a kick of heat.
  • Eggs: you will need 9 eggs to yield the 12 muffin cups for this recipe.
  • Shredded Cheddar (optional): I like to add cheese for a little extra flavor but if you want to keep this dairy-free, just leave it out.
  • Scallions, Cilantro, and Avocado: for garnish!

How to Make this Egg Muffin Cups Recipe

  1. Sautè the meat and aromatics: In a skillet, sauté the peppers and onions until soft. Add the turkey and spices and cook until the meat is browned.
  2. Add beans and veggies: To the turkey mixture, add in the beans, spinach, and tomato. Set aside.
  3. Whisk eggs and combine: In a large bowl, whisk the eggs. Add in the turkey/veggie mixture, then season with a little salt and pepper.
  4. Portion and bake: Pour the egg mixture into a greased muffin tin (I like this one). Bake at 350ºF for 20 minutes.
Tex Mex Egg Muffin Cups (3)

Breakfast Egg Cups FAQs

How Do You Keep Egg Muffins from Getting Soggy?

The best way to prevent your egg muffin cups from getting soggy is to pre-cook the onions and peppers. The veggies release a lot of moisture as they cook, so if you put them into the egg mixture raw, that moisture can cause the muffin cups to be soggy.

Why Are My Egg Muffins Dry?

If your egg muffins came out dry, they are likely over-cooked. I recommend baking just until the eggs are set and no longer so they’re nice and moist!

Why Are My Egg Muffins Flat?

If your egg cups are deflating a bit when you take them out of the oven, don’t worry. This is super normal. The air bubbles in the mixture expand in the oven and then deflate as they cool.

Although this effect isn’t totally preventable, you can reduce it by slowing down the cooling process. I recommend cooling the egg muffins first in the pan, then removing them and cooling fully.

Tex Mex Egg Muffin Cups (4)

Variations

I love these breakfast egg cups as-is, but they are also super customizable!

  • Make them mini. I use a regular 12-slot muffin tin, but you could totally make bite-sized egg muffin cups using a mini muffin tin. Just decrease the bake time to 10-15 minutes.
  • Make them Whole30 compliant. Simply omit the beans and cheese.
  • Use other cheese. Monterey Jack or mozzarella would be delicious.
  • Try another meat. You can easily swap the ground turkey out for ground beef or even chorizo. Keep in mind that fattier meats will be greasier and you may have to drain the oil after cooking and before adding to the eggs.
  • Make them vegetarian. You can make meatless egg muffins by using a meat alternative or leaving it out entirely and adding more veggies.
  • Add other veggies. Kick the nutrition up a notch by using other veggies. Try corn, mushrooms, chopped broccoli, or chopped zucchini.

Serving Ideas

These breakfast egg cups are a great grab-and-go breakfast on there own!

However, if you are enjoying them as part of a sit-down breakfast, they’re delicious with a drizzle of Sriracha or hot sauce, a dollop of sour cream or Greek yogurt, and a spoonful of salsa. Check out more of my breakfast recipes for more pairing ideas!

How to Store

These baked egg cups will last in an airtight container in the fridge for 3-4 days or in the freezer for 2-3 months.

To reheat, simply wrap in a paper towel and pop in the microwave until heated through. You can also warm these back in the oven at 350ºF for 10 minutes or in the air fryer for 5 minutes.

More Egg-y Breakfast Recipes to Try

  • BLT Frittata
  • Eggs Benedict Bar
  • Saucy Chorizo Skillet Baked Eggs
  • Instant Pot Hard-Boiled Eggs

Watch the Video:

Tex Mex Egg Muffin Cups (6)

Egg Muffin Cups (Tex-Mex Style With Turkey!)

5 from 6 votes

These Tex-Mex Egg Muffin Cups are packed with flavor and perfect for meal prep! They’re made with ground turkey, veggies, and black beans for a delicious and protein-packed breakfast on the go.

Servings 15

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Total Time 40 minutes minutes

Rate RecipePrint Recipe

Ingredients

  • 1 tablespoon avocado or olive oil
  • 1 red bell pepper finely diced
  • 1 green bell pepper finely diced
  • 1 small yellow onion finely diced
  • 1/2 pound ground turkey
  • 1 teaspoon fine sea salt additional for eggs
  • 1/4 teaspoon black pepper additional for eggs
  • 1/4 teaspoon paprika
  • 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 finely diced
  • Optional: 1/4 cup pickled jalapeños diced
  • 9 eggs whisked
  • Optional: 1/2 cup shredded cheddar
  • 1/3 cup scallions chopped, for garnish
  • 1 bunch cilantro chopped, for garnish
  • 1 avocado sliced for garnish

Instructions

  • Preheat oven to 350ºF.

  • In a medium skillet, heat oil and sauté peppers and onions for 5-7 minutes until soft.

  • Add in turkey and spices and cook until browned.

  • Add in black beans, spinach, and tomato. Toss to combine and set aside.

  • In a large bowl whisked together eggs. Add in the turkey and veggies. Season with 1/2 salt and 1/4 teaspoon black pepper.

  • Pour into greased muffin tin.

  • Bake for 20 minutes until eggs are firm.

  • Garnish and enjoy!

Notes

Nutrition

Serving: 1cupCalories: 211kcalCarbohydrates: 15gProtein: 14gFat: 9gSaturated Fat: 3gCholesterol: 141mgSodium: 600mgFiber: 6gSugar: 3g

Course: Breakfast

Method: Oven

Cuisine: Tex Mex

Author: Lexi

Did you make this recipe?

Share a photo and tag @lexiscleankitchen — we can’t wait to see what you’ve made!

Tex Mex Egg Muffin Cups (2024)

FAQs

How do you keep egg cups from sticking to muffin tins? ›

My egg muffins comes out clean every time. Most muffin trays are made with non-stick materials now anyway, so a tiny bit of oil is enough to keep it from sticking at all. Spray the liner with a cooking spray or just bake them in the muffin pan sprayed with a vegetable release.

What to put in empty muffin cups when baking? ›

If you've used all your batter but still have empty cups remaining in the tin, fill each empty cup with a few tablespoons of water. This will promote even baking, and can help keep the tin from warping as the muffins bake.

Why did my egg bites go flat? ›

In a hot oven, however, the eggs may puff up and have so much air inside the egg that – with a lack of other structural components – they deflate and collapse. It's a little bit like Goldilocks; you need to mix the eggs just right so there's enough air to make them fluffy, without over-whipping them so they deflate.

Why did my egg muffins sink? ›

All-purpose flour and baking powder – The secret ingredients! They help the egg muffins create a light and puffy–yet stable–structure as they bake. Without them, the egg muffins will collapse inside the muffin cups.

Why do my egg muffins shrink? ›

It is going to shrink partially because of the main ingredient. Eggs don't automatically deflate on their own, but once you introduce air into the mix, nature takes its course. Whisking is the primary technique for this recipe, which creates air bubbles within the egg mixture.

Why are my egg muffins watery? ›

Veggies should be sautéed so they don't release liquid as the egg cups bake–this is what makes egg muffins watery. Mix the base, making sure not to over-whisk, this can make your egg muffins spongy. Then mix in your meat (if using), cheese, and cooled veggies.

Why do my muffins stick to the muffin cups? ›

The amount of fat in the muffin batter affects how easily the baked muffin can be removed from the pan. Lightly spray the bottom of each muffin cup with no-stick cooking spray or use paper or aluminum foil cup liners. Use aluminum foil cup liners. Spray the foil cup liners with no-stick cooking spray.

Can you use cupcake liners for egg cups? ›

AVOID using regular muffin liners or pouring the egg directly into the muffin tin, even if it's 'non-stick,' as the mini frittata muffins WILL stick! Believe me, I know from experience.

How do I get my egg bites not to stick? ›

Use a nonstick muffin tin.

These egg bites love to stick to the pan, so make sure your muffin tin is nonstick. If you don't have a nonstick pan, a good alternative is a silicone mold. It'll allow you to easily to pop out the egg bites!

Why are my egg muffins rubbery? ›

If your muffins turned out rubbery this means that you left them in the oven for too long. When eggs are overcooked they become dry and rubbery. This is why it's important to use a timer when cooking.

What are the best liners for egg muffins? ›

Silicone muffin liners are best because they release the egg muffins easily, clean up quickly and you don't need to grease them. Avoid paper liners as they are difficult to remove from baked muffins. If silicone liners are not available, generously spray muffin tin with cooking spray.

What does adding an extra egg do to muffins? ›

If there isn't enough egg, your batter or dough may not be able to hold its structure or could end up overly dry or dense. On the other hand, if there is too much egg, your baked goods could lose their shape due to excess liquid, or have a rubbery (or even overly cakey) texture depending on the recipe.

Why are my egg cups spongy? ›

Why are my egg muffins spongy? Egg muffins can get spongy if there is too much liquid in them. It's best to saute any veggies before adding them to your egg muffins to prevent them from getting a spongy texture.

How to prevent egg muffins from sinking? ›

Placing a muffin tin in a rimmed baking dish of water will prevent the muffins from rising too high as they bake. This prevents them from collapsing and shriveling later. The difference is quite noticeable, and all you have to do is add an extra pan of water to the equation when you bake these.

How do you keep muffins moist and fluffy? ›

How to Make Homemade Muffins Moist: Our Top Tips
  1. Tips to Make Homemade Muffins Moist.
  2. Keep Wet and Dry Ingredients Separately.
  3. Add All Flavorings Last.
  4. Consider Paper Liners.
  5. Don't Overfill the Muffin Cups.
  6. Check the Temperature of Your Oven.
  7. Test if Muffins Are Fully Cooked.
  8. Top Your Muffins with Flavor.
Aug 9, 2021

Why do my egg cups deflate? ›

You have beaten the eggs for too long. The eggs puff up in a hot oven, then deflate because there is not enough structure to hold the puffed-up eggs. Adding flour to the muffins prevents that.

How do you make egg muffin cups not stick? ›

  1. Below are my 3 best methods for preventing egg muffins from sticking to the muffin pan:
  2. First Way: Using Liquid Bacon Fat. ...
  3. Second Way: Using Solidified Bacon Fat. ...
  4. The result: It worked! ...
  5. Third Way: Using Solidified Coconut Oil. ...
  6. Carrot Bacon Egg Muffins Recipe.
  7. Kale and Chives Egg Muffins Recipe.
Jan 23, 2024

Why are my muffins dense and not fluffy? ›

Too much liquid – If there is too much liquid in the batter, the muffins will be very dense. Make sure to measure liquid ingredients in the correct type of measuring cup. There's a big difference between measuring cups for dry ingredients and those for liquids.

Why do my egg muffins go flat? ›

Why Are My Egg Muffins Flat? If your egg cups are deflating a bit when you take them out of the oven, don't worry. This is super normal. The air bubbles in the mixture expand in the oven and then deflate as they cool.

How do you keep muffins from sticking to cups? ›

How to Prevent Cupcake Liners from Sticking:
  1. Use high-quality liners. ...
  2. Use a high-quality baking pan, it doesn't have to be expensive but make sure it gets solid reviews.
  3. Spray them with nonstick cooking spray or brush with a little melted butter (spray over the dishwasher to avoid a mess).
Jul 13, 2016

How to keep egg casserole from sticking? ›

You use a non-stick pan if at all possible. They are inexpensive and make egg cookery much easier. However, one tip that helps even with any pan is to preheat the pan before adding the butter and eggs.

How to remove egg bites from muffin tin? ›

These egg bites love to stick to the pan, so make sure your muffin tin is nonstick. If you don't have a nonstick pan, a good alternative is a silicone mold. It'll allow you to easily to pop out the egg bites!

Top Articles
Latest Posts
Article information

Author: Aron Pacocha

Last Updated:

Views: 6505

Rating: 4.8 / 5 (68 voted)

Reviews: 91% of readers found this page helpful

Author information

Name: Aron Pacocha

Birthday: 1999-08-12

Address: 3808 Moen Corner, Gorczanyport, FL 67364-2074

Phone: +393457723392

Job: Retail Consultant

Hobby: Jewelry making, Cooking, Gaming, Reading, Juggling, Cabaret, Origami

Introduction: My name is Aron Pacocha, I am a happy, tasty, innocent, proud, talented, courageous, magnificent person who loves writing and wants to share my knowledge and understanding with you.