Savoury Turkey and Ricotta Egg Cups

Serves: 1 Prep Time: 8 minutes Cook Time: 18–22 minutes

Ingredients

• 2 whole eggs

• 3 egg whites

• 60g cooked turkey breast or turkey bacon, finely chopped

• 60g ricotta cheese (¼ cup)

• ½ cup spinach, finely chopped

• 1 tbsp diced red onion or spring onion

• 1 tbsp extra virgin olive oil

• Pinch of Italian herbs or smoked paprika (optional)

• Sea salt and freshly ground black pepper, to taste

Method

Step 1

Preheat the oven to 180°C (fan 160°C). Lightly grease 3 large muffin cups or ramekins with a little olive oil.

Step 2

In a mixing bowl, whisk together the eggs and egg whites until smooth. Season with salt, pepper and the optional herbs or smoked paprika.

Step 3

Fold through the chopped turkey, ricotta, spinach and onion until evenly distributed.

Step 4

Divide the mixture evenly between the prepared muffin cups, filling each around three-quarters full.

Step 5

Bake for 18–22 minutes, or until the egg cups are lightly golden on top and set in the centre.

Step 6

Allow to cool for a few minutes before removing from the tin. Serve warm or allow to cool completely for meal prep lunches and snacks.

Nutritionist’s Notes

These protein-rich egg cups provide a balanced combination of high-quality protein, healthy fats and micronutrients. The turkey contributes lean protein, while ricotta adds creaminess and calcium. Spinach provides folate, magnesium and vitamin K, making these a practical breakfast or lunch option for busy days.

They can be prepared in advance and stored in the fridge for up to three days, making them ideal for meal preparation.

Variations

• Replace turkey with shredded chicken breast.

• Add roasted red peppers or sun-dried tomatoes for extra flavour.

• Use feta instead of ricotta for a Mediterranean twist.

• Add fresh herbs such as parsley, chives or basil.

• Serve alongside avocado and a simple salad for a more substantial meal.

Approximate Nutrition Per Serving

• Calories: 380–450 kcal

• Protein: 40–45g

• Fat: 18–22g

• Carbohydrates: 4–8g

• Fibre: 1–3g

A simple, protein-packed savoury bake that works equally well for breakfast, lunch or meal prep.