High Protein Maple Turkey Ham Muffins (Print Version)
High protein turkey ham muffins with a maple glaze easy meal prep breakfast bites packed with flavor and ready in under 40 minutes.
# Recipe Info:
Prep Time: 10 Minutes minutes
Cook Time: 25 Minutes minutes
Total Time: 35 minutes
Servings: 12 Servings
Difficulty: Beginner
Cuisine: American
# Ingredients:
→ Savory Protein Base
01 -
8 oz diced turkey ham
02 -
10 large eggs
03 -
1 cup low-fat cottage cheese
04 -
1/2 cup shredded sharp cheddar cheese
→ Maple Glaze & Binders
05 -
3 tbsp pure maple syrup
06 -
1 tbsp Dijon mustard
07 -
1/2 cup unsweetened almond milk
08 -
2 tbsp whole wheat flour
→ Fresh Veggie Mix-Ins
09 -
1/2 cup finely diced red bell pepper
10 -
1/3 cup finely chopped green onions
11 -
1/4 cup baby spinach, roughly chopped
12 -
1/4 cup diced white onion
→ Smoky Spice Blend
13 -
1 tsp smoked paprika
14 -
1/2 tsp garlic powder
15 -
1/2 tsp onion powder
16 -
1/4 tsp black pepper
17 -
1/4 tsp dried thyme
18 -
Salt and pepper to taste
# Instructions:
01 -
Preheat your oven to 375°F and generously grease a 12-cup standard muffin tin with nonstick cooking spray or line with silicone liners. Proper greasing is essential for these High Protein Maple Turkey Ham Muffins to release cleanly after baking.
02 -
In a large mixing bowl, whisk together 10 large eggs, 1 cup low-fat cottage cheese, 1/2 cup unsweetened almond milk, 3 tbsp pure maple syrup, and 1 tbsp Dijon mustard until smooth and fully combined. The cottage cheese adds creaminess and a serious protein boost.
03 -
Sprinkle 2 tbsp whole wheat flour, 1 tsp smoked paprika, 1/2 tsp garlic powder, 1/2 tsp onion powder, 1/4 tsp dried thyme, 1/4 tsp black pepper, and salt and pepper to taste into the egg mixture. Whisk again until no flour lumps remain and the spice blend is evenly distributed.
04 -
Gently fold in 8 oz diced turkey ham, 1/2 cup finely diced red bell pepper, 1/3 cup finely chopped green onions, 1/4 cup diced white onion, and 1/4 cup roughly chopped baby spinach. Then stir in 1/2 cup shredded sharp cheddar cheese, reserving a small pinch for topping.
05 -
Using a ladle or large measuring cup, evenly divide the mixture among all 12 prepared muffin cups, filling each about 3/4 full. For the best High Protein Maple Turkey Ham Muffins, avoid overfilling as the egg mixture will puff and rise slightly during baking.
06 -
Sprinkle the reserved cheddar cheese over each cup and bake at 375°F for 22–25 minutes, until the tops are golden, the centers are fully set, and a toothpick inserted in the middle comes out clean. Your High Protein Maple Turkey Ham Muffins should have a slight golden-brown edge.
07 -
Remove the muffin tin from the oven and let it cool for 5–7 minutes before running a thin spatula or butter knife around the edges to release each muffin. For the best High Protein Maple Turkey Ham Muffins meal prep results, allow them to cool completely on a wire rack before storing.
08 -
Serve warm immediately or portion into airtight meal prep containers. These High Protein Maple Turkey Ham Muffins store beautifully in the refrigerator for up to 5 days or freeze individually for up to 2 months. Reheat in the microwave for 45–60 seconds straight from the fridge.
# Notes:
01 -
🧊 Storage Tip: Store cooled muffins in an airtight container in the refrigerator for up to 5 days. To freeze, wrap each muffin individually in plastic wrap, place in a zip-lock freezer bag, and freeze for up to 2 months. Reheat from frozen at 50% microwave power for 90 seconds.
02 -
🔄 Substitution Tip: No turkey ham on hand? Diced chicken sausage, regular lean ham, or even crumbled cooked turkey bacon work great as a swap. For a dairy-free version, replace cottage cheese with silken tofu blended smooth and use a dairy-free shredded cheese alternative.
03 -
🍳 Cooking Tip: For extra fluffy muffins, blend the cottage cheese and almond milk together in a blender before adding to the eggs — this eliminates any lumpy texture and creates a silkier, more uniform batter throughout each muffin cup.
04 -
🍽️ Serving Tip: These muffins pair wonderfully with a side of fresh fruit, a drizzle of extra maple syrup for a sweet-savory brunch vibe, or alongside a simple green salad for a complete high-protein lunch. They're also perfect as a grab-and-go post-workout snack.
# Tools You'll Need:
01 -
12-cup muffin tin
02 -
large mixing bowl
03 -
whisk
04 -
non-stick cooking spray
05 -
cutting board
06 -
chef's knife
07 -
measuring cups and spoons
08 -
oven
# Nutrition Facts (Per Serving):
Calories: 148 kcal
Total Fat: 7 g
Total Carbohydrate: 7 g
Protein: 14 g