Grab & Go Breakfast Muffins

High-Protein Turkey & Spinach Breakfast Muffins (Gluten-Free, Low-Carb)

If you’re looking for a nutrient-dense, high-protein breakfast that’s easy to meal prep and freezer-friendly, these Turkey & Spinach Breakfast Muffins are perfect!

They’re gluten-free, low-carb, and packed with protein, fiber, and healthy fats to keep you energized throughout the morning. By using ground turkey instead of sausage, we keep them lean while still flavorful. The secret? A mix of savory herbs and spices that bring a delicious sausage-like taste!

Why You’ll Love These Muffins

✔️ High in Protein – Keeps you full and supports muscle health.

✔️ Low-Carb & Gluten-Free – No refined flour, just nourishing ingredients.

✔️ Meal-Prep Friendly – Make a batch ahead and store in the fridge or freezer.

✔️ Flavor-Packed – Seasoned turkey gives these muffins a delicious, savory taste.

Ingredients

For the Turkey “Sausage” Flavor:

• 375g (13 oz) ground turkey

• 1 teaspoon fennel seeds (optional but adds that classic sausage taste!)

• 1 teaspoon garlic powder

• 1/4 teaspoon marjoram

• 1 teaspoon dried sage

• 1/2 teaspoon dried thyme

• 1 teaspoon salt

• 1/2 teaspoon black pepper

• ¼ teaspoon crushed red pepper flakes (optional for a little heat)

For the Muffins:

• 5 eggs

• ¼ cup milk (or dairy-free alternative)

• 1 cup cottage cheese (or Greek yogurt for extra protein)

• ¾ cup almond flour

• ¼ cup coconut flour

• 2 teaspoons baking powder

• A pinch of salt

• 1–2 cups frozen baby spinach, thawed and drained

• 1 cup shredded cheese (cheddar, mozzarella, or dairy-free alternative)

Instructions

Step 1: Make the Seasoned Turkey

1️⃣ Heat a large skillet over medium heat.

2️⃣ Add ground turkey along with fennel seeds, marjoram , garlic powder, sage, thyme, salt, black pepper, and red pepper flakes.

3️⃣ Cook, breaking up the meat with a spatula, until fully browned (about 5–7 minutes). Set aside to cool slightly.

Step 2: Prepare the Muffin Batter

4️⃣ In a large bowl, whisk together eggs, milk, and cottage cheese.

5️⃣ Stir in almond flour, coconut flour, baking powder, and a pinch of salt. Mix until combined.

Step 3: Add Mix-Ins

6️⃣ Fold in the cooked turkey, drained spinach, and shredded cheese. Stir until evenly combined.

Step 4: Bake

7️⃣ Grease a muffin tin or use silicone liners.

8️⃣ Fill each muffin cup with about ¼ cup of the mixture.

9️⃣ Bake at 400°F (200°C) for 25 minutes, or until a toothpick inserted comes out clean.

Step 5: Cool & Store

🔟 Let the muffins cool completely before removing them from the tin.

Storage & Reheating

🧊 Fridge: Store in an airtight container for up to 5 days.

❄️ Freezer: Store in a freezer-safe bag for up to 3 months.

🔥 To Reheat:

• From fridge: Microwave for 30 seconds.

• From frozen: Microwave for 1.5–2 minutes or reheat in the oven at 350°F for 10–12 minutes.

Nutrition (Per Muffin, Approximate)

• Calories: 191

• Protein: 14.8g

• Fat: 11.9g

• Carbs: 5.1g

• Fiber: 1.9g

Customization Ideas

⭐ Veggies: Swap spinach for bell peppers, mushrooms, or broccoli.

⭐ Cheese-Free: Use nutritional yeast for a dairy-free cheesy flavor.

⭐ Extra Flavor: Add more fennel seeds and red pepper flakes for a bolder sausage taste.

These muffins are perfect for a grab-and-go breakfast, post-workout snack, or light lunch. Let me know if you try them—comment below or tag me on Instagram @withlotsoflovemary!

💛 Eat Well. Live Well. Love Well