High Protein Maple Turkey Ham Muffins for Meal Prep (Print Version)
High protein maple turkey ham muffins are perfect for easy meal prep. Enjoy these savory, protein-packed bites for breakfast or a quick snack on the go.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 20 Minutes minutes
Total Time: 35 minutes
Servings: 12 Servings
Difficulty: Beginner
Cuisine: American
# Ingredients:
→ The Savory-Sweet Core
01 -
1 lb lean ground turkey (93% lean)
02 -
1 cup diced turkey ham, low sodium
03 -
1/4 cup pure maple syrup
04 -
1 tbsp Dijon mustard
05 -
1/2 cup finely diced yellow onion
06 -
2 cloves garlic, minced
→ The Muffin Foundation
07 -
6 large eggs
08 -
1/2 cup 2% milk
09 -
1/2 cup all-purpose flour
10 -
1 tsp baking powder
→ Flavor & Freshness Boosters
11 -
1 cup packed fresh spinach, chopped
12 -
1/2 cup finely diced red bell pepper
13 -
1/2 tsp smoked paprika
14 -
1/4 tsp dried sage
15 -
Salt and black pepper to taste
→ For the Pan
16 -
1 tbsp olive oil, for greasing
# Instructions:
01 -
Preheat oven to 375°F. Heat 1 tbsp olive oil in a large skillet over medium heat. Add 1 lb lean ground turkey, 1/2 cup finely diced yellow onion, and 2 cloves garlic, minced. Cook, breaking up the turkey, until browned and onions are softened, about 5-7 minutes.
02 -
Stir in 1 cup diced turkey ham, 1/2 cup finely diced red bell pepper, 1 cup packed fresh spinach, chopped, 1/2 tsp smoked paprika, and 1/4 tsp dried sage. Cook for 2-3 minutes until spinach wilts. Remove from heat and stir in 1/4 cup pure maple syrup and 1 tbsp Dijon mustard. Season with salt and black pepper to taste. This forms the savory-sweet core for your Meal Prep High Protein Maple Turkey Ham Muffins.
03 -
In a large bowl, whisk together 6 large eggs and 1/2 cup 2% milk until well combined. Gradually add 1/2 cup all-purpose flour and 1 tsp baking powder, whisking until just smooth. Be careful not to overmix. This creates the light and fluffy foundation for your muffins.
04 -
Add the cooked turkey and ham mixture from the skillet into the egg and flour mixture. Fold gently until all ingredients are evenly distributed. Ensure everything is well incorporated for consistent flavor in every bite of your Meal Prep High Protein Maple Turkey Ham Muffins.
05 -
Grease a 12-cup muffin tin with additional olive oil or use paper liners. Divide the muffin mixture evenly among the 12 muffin cups, filling each approximately two-thirds full.
06 -
Bake in the preheated oven for 18-22 minutes, or until the muffins are set, lightly golden, and a toothpick inserted into the center comes out clean. For the best Meal Prep High Protein Maple Turkey Ham Muffins, avoid opening the oven door too frequently.
07 -
Remove the muffin tin from the oven and let the muffins cool in the tin for 5 minutes before transferring them to a wire rack to cool completely. Serve warm or at room temperature.
# Notes:
01 -
Storage: Store cooled muffins in an airtight container in the refrigerator for up to 4-5 days. They also freeze well for up to 2 months; thaw overnight in the fridge.
02 -
Substitution: Feel free to swap spinach for kale or add other finely diced vegetables like zucchini or mushrooms for extra nutrition. Adjust cooking time slightly if adding more moisture.
03 -
Serving Suggestion: These muffins are perfect for a quick breakfast, a high-protein snack, or a light lunch. Pair them with a side of fresh fruit or a simple green salad.
04 -
Flavor Boost: For an extra kick, add a pinch of red pepper flakes to the turkey mixture in Step 2. A sprinkle of shredded cheddar cheese on top before baking also works wonders!
# Tools You'll Need:
01 -
12-cup muffin tin
02 -
large mixing bowls
03 -
whisk
04 -
spatula
05 -
measuring cups
06 -
measuring spoons
07 -
cutting board
08 -
knife
09 -
skillet
# Nutrition Facts (Per Serving):
Calories: 183 kcal
Total Fat: 9 g
Total Carbohydrate: 12 g
Protein: 14 g