These are the protein snack you make on Sunday and eat all week. Seasoned ground turkey lines a muffin tin, an egg-white-and-veg mix fills it, and 25 minutes later you have six bites at 13g of protein for under 100 calories each.

Two bites is a real breakfast; one is a solid snack.

Ingredients

  • For the ground turkey
  • Ground turkey — 227 g (1 cup, 93% lean) [P 46 C 0 F 18]
  • Olive oil — ½ tsp (to grease the tray)
  • Salt, pepper, paprika, garlic powder, chilli powder — to taste
  • For the eggs
  • Egg whites — ¾ cup [P 19 C 1 F 0]
  • Onion — 1 medium, chopped [P 1 C 7 F 0]
  • Tomato — 1 medium, diced [P 1 C 5 F 0]
  • Spinach — 1 cup, chopped [P 1 C 1 F 0]
  • Low-fat cheese — ¼ cup, grated (mozzarella) [P 9 C 2 F 6]

Method

  1. Heat the oven to 400°F / 205°C.
  2. Season the turkey. Mix the ground turkey with salt, pepper, paprika, garlic and chilli powder; set aside.
  3. Mix the eggs. Combine egg whites, onion, tomato, spinach and cheese.
  4. Build and bake. Grease a 6-cup muffin tin, press turkey into each cup, fill with the egg mix, and bake 25 minutes.

What to eat it with

  • On their own — a portable protein hit.
  • Sour cream and hot sauce — taco-style.
  • A tortilla — wrap a couple for a bigger meal.

Variations

  • Chicken fajita: use ground chicken with red and green peppers, serve with sour cream and hot sauce.
  • Spicier: more chilli, or diced jalapeño.
  • Cheesier: a little extra on top for the last 5 minutes.

Honest notes

  • Fibre: about 1g a bite, from the veg.
  • Pan size matters: a standard 6-cup tin gives these macros; smaller cups mean smaller bites.
  • Macros: reconcile cleanly — 227g of 93% turkey plus egg whites lands right on the per-bite 96 cal / 13g protein.