Southwest Egg Muffin Cups

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IMG_0019I think my baby is trying to kill me.

Like, he is karate-chopping my psyche into pieces.

He is kung-fu-ing my schedule to shreds.

He is tae-bo-ing my blog skills to zero.

He is kicking-my-trash-at-the-gym and….wait, no. Wrong person.

The point is, my baby is trying to kill me. Last night he was up 4 times. FOUR. He only did that a handful of times as a newborn and now all of a sudden he’s getting up like middle of the night feedings are going out of style. Except night feedings are and have been LONG GONE for a few months because he’s been freaking sleeping through the night. Exhaustion is so much fun….said no mother EVER. #killme #zzzzzzzzzzzzzzzzz

Something funky is going on with him and it’s not teething. Or any sort of illness. Or ear infection. Some mystery night waking ghost is upon us and I don’t like it. We’re going to the pediatrician this week, and I’m going to give her an earful, lemmetellyou.

Like I said. I can and probably will die from lack of sleep. Send help.

IMG_0054In other news, I’ve somehow managed to streamline healthy fast breakfasts into make ahead protein packed egg cups. Nothing like a little fatigue to give you a swift kick in the pants to get your butt into gear to make sure you’re not late to preschool drop off.

Not that I’m ever late.

I’m doing my best to stay on top of my diet and not make two sets of breakfasts, lunches and dinners. This is one of the ways I did that this week. I’m sure you’ve seen all sorts of egg cup variations once or twice before. The ones I ate growing up can be found here. The ones I’m sharing today have a bit of a southwest flair, are packed with protein and veggies and believe it or not only have 1.4 grams of fat per serving. Plus this recipe makes 12! Egg cups for DAYYYZZZZ. More importantly, they’re healthy, they last all week and are ready to eat after a quick zap in the microwave. Try my version out this week and let me know what you think!

Printable recipe right here and nutritional info below. Enjoy, friends!

More Egg Cups to Try!

southwest pepper turkey egg cups
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Southwest Egg Muffin Cups

These tasty Egg Muffin Cups have a bit of a southwest flair, are packed with protein and veggies, and make a lovely breakfast or snack.
servings 12
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes


  • 8 oz deli pepper turkey cubed
  • 1/2 green bell pepper diced
  • 1/2 red bell pepper diced
  • 1/2 cup diced onion
  • 3 large eggs
  • 5 large egg whites
  • salt & pepper to taste


  • Preheat oven to 350 degrees. Spray 12 muffin tins with nonstick cooking spray and set aside.
  • In a medium nonstick skillet, spray with a little nonstick cooking spray and sauté peppers and onions until browned and tender, 5 minutes. Remove from heat.
  • In large bowl, whisk eggs and egg whites together with salt and pepper. Stir in turkey and cooked veggies. Using 1/4 cup measure, pour into prepared muffin tins.
  • Bake 12-15 minutes or until egg is cooked completely. Cool 5 minutes then remove all egg cups from warm pan.
  • Store in airtight container in refrigerator for up to 3 days. To reheat, microwave for 30 seconds.


Calories: 46kcal | Carbohydrates: 2g | Protein: 6g | Fat: 1g | Saturated Fat: 1g | Cholesterol: 53mg | Sodium: 266mg | Potassium: 107mg | Fiber: 1g | Sugar: 1g | Vitamin A: 241IU | Vitamin C: 11mg | Calcium: 12mg | Iron: 1mg
Course: Breakfast
Cuisine: Southwestern
Keyword: Egg Muffin Cups

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21 Responses
  1. Jacquie

    Love these, speedy breakfast or lunch to go. My mom makes variations to suit all the picky eaters in our family but we call them momlettes.

    Hope you get a good nights sleep soon

  2. Melissa B

    These look good. Question on the turkey – is it just the deli sliced turkey, but a “peppered” version? Do you know the brand or the nutrition for it? Just in case I get something different!

  3. Bonnie

    These look so good. And easy to switch up with different veggies too. I’ve been looking for good, fast breakfast ideas. Thanks!

  4. Valerie | From Valerie's Kitchen

    Lack of sleep can really drive you over the edge. I hope he gets in a better pattern soon. I don’t know how you manage to be sleep deprived, take care of that family, and still put out such gorgeous posts. I totally love these little breakfast bites!

  5. Anna (Hidden Ponies)

    Ugh, my baby has also forgotten how to sleep through the night no apparent reason – so frustrating when you aren’t used to it anymore! Hope it gets better soon 🙂 And the quick breakfast is perfect!

  6. Becky

    I’m doing the freaking whole 30 and egg cups have been a life saver! Can’t wait to try your version! I bake them in the silicon muffin things so that my sweet husband who does the dishes doesn’t have to have a hard time cleaning regular muffin tins…no matter how much I sprayed and greased them before, they were nearly impossible to clean!

  7. Lacy

    Calm down, mama! Rememer- you wanted another little baby!!!! 🙂 You prayed for THIS. I know- still doesn’t help when you are exhausted. LOL But, it helps me when I’m frustrated with infant sleep. Anyway- it sounds like 8 month sleep regression. Super common and usually comes between month 8-10. Doesn’t last forever. Hang in there.

  8. Jaren (Diary of a Recipe Collector)

    These look great! I like the idea of deli turkey since I am not a fan of turkey bacon or turkey sausage in mine. I also do a little dab of salsa in mine too.
    I think all three of my kids woke up around that age for like a week. I believe it was when they were getting more mobile during the day and ended up waking themselves up in bed during the night.

  9. Trinity

    If your nursing your little boy and cutting out carbs and fat? 🙂 just sayin’ If not nursing then forget my suggestion! Lol if so he may need extra calories and fat in his diet.
    I will be doing these egg cups for the hubby!

  10. Lisa @ Garnish with Lemon

    Pretty sure I need one of these right now! Sorry he’s not sleeping well-hope this phase passes quickly and you get some rest!

  11. Taylor @ FoodFaithFitness

    Man, I hope that things calm down with the baby and you can get some rest! I have not experienced motherhood yet, but that is the part that I am not looking forward to!
    These look so good Lauren! I love egg cups, and this southwest spin in yum yum yum!