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goat cheese, turkey and egg cups

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Herbed Egg and Turkey Cups

So, I’ve lost 10 pounds in the past six weeks.

Which, doesn’t sound all that remarkable, but to me, is a huge feather in my cap. I’ve been working really hard to lose the weight I gained and it’s nice to be closing in on my lowest weight ever as an adult. I’m officially back to 50 pounds down from my highest weight and I’m feeling really good about hitting my goal sometime in the future (which I think is about 20 more pounds).

One of the things I think is helping be shed some LBs is my increased protein intake. I’ve always tried to get adequate protein, but in the past month and a half, I’ve been paying very close attention and trying to get a lot of protein. A lot. And I can definitely feel the difference. I feel fuller on fewer calories with more protein. I recover more quickly from my workouts with more protein (which means I can pack in more workouts in a week). And protein is just flat-out yummy. Which makes keeps me from feeling deprived. I also have noticed that I hold onto weight when my protein intake is low. Protein, for the win!

I think getting protein is pretty easy for people at lunch and dinner. That’s when big juicy cuts of meat reign supreme, but breakfast can be a little iffy. Breakfast can be a serious case of carbohydrate and sugar overload. Pastries, bowls of sugary oatmeal, sugar-filled yogurt—they all taste great, but where’s the protein?

Well, here’s the protein.

These little protein cups are one of my absolute favorite breakfasts. Muffin tin + roasted turkey slice + egg + goat cheese + herb mixture = a power-packed, convenient little breakfast package.

I love that these little guys are versatile. For a fancy Sunday breakfast, I’ll cook them until the yolk is runny and serve them over whole grain toast. For a grab-and-go breakfast, bake up a few of them to the hard stage, stash them in the fridge and then just nuke them for a few seconds to take the chill off in the morning. Yum!

Of course, you can pretty much take this concept and do whatever makes your heart happy. A slice of ham, some green onions and cheddar would be amazing. Or a piece of salami, some basil and some Parmesan for an Italian version would be yum! Go crazy! And if you do, report back on your favorite combo.


goat cheese, turkey and egg cups

  • Author: Cassie Johnston
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 4 servings (2 cups per serving) 1x


These little protein cups are one of my absolute favorite breakfasts. Muffin tin + roasted turkey slice + egg + goat cheese + herb mixture = a power-packed, convenient little breakfast package.



  • Cooking spray
  • 1/2 teaspoon each dried parsley, dried thyme, dried dill, dried rosemary, kosher salt and pepper
  • 8 slices roasted turkey breast
  • 8 eggs
  • 2 ounces goat cheese


  1. Preheat oven to 425°. Spray eight cups of a muffin tin with cooking spray. Set aside.
  2. In a small bowl, combine parsley, dill, thyme, rosemary, salt and pepper. Set aside.
  3. Press a slice of turkey into each of the greased muffin cups. Gently break an egg into each slice of turkey.
  4. Crumble the goat cheese evenly between each of the eight cups. Sprinkle the top of each muffin cup with the herb mixture, dividing evenly.
  5. Bake in preheated oven until desired doneness: 10 minutes for runny yolks, 12 minutes for soft yolks, and 14 minutes for hard-cooked yolks. Cooking times will vary based on your oven.
  • Category: Breakfast

Keywords: breakfast, eggs, brunch


How do you get protein at breakfast?

Cassie Johnston

Cassie is the founder and CEO of Wholefully. She's a home cook and wellness junkie with a love of all things healthy living. She lives on a small hobby farm in Southern Indiana with her husband, daughter, two dogs, two cats, and 15 chickens.

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41 thoughts on “goat cheese, turkey and egg cups

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  • Rachel SAYS

    Wow, this looks great! I have such a hard time getting protein in at breakfast, or to be honest, getting motivated for breakfast at all. And these look DELICIOUS! Thanks for posting and taking all the time to include beautiful pictures in your blog.

    • Seriously, they’re really good. And they reheat in the microwave really, really well. The consistency of the yolk did not deviate from it’s originally cooked form, so it was nice to still have slightly runny yolk!

    • Cassie SAYS

      Thanks, Rachel! These are great for those with low breakfast motivation. Just make a bunch over the weekend and store them in the fridge. :)

  • Shelley SAYS

    Cassie, I love you and your blog but when you type things like this: “So, I’ve lost 10 pounds in the past six weeks. Which, doesn’t sound all that remarkable, ” you sound like an idiot.

    That is remarkable weight loss! You are remarkable! Don’t discredit it. Don’t feed into the machine that would have us feel bad about losing at an even slower pace.

    Also, these look good. I shall try them out in the future when I get the energy to use a kitchen again for anything but salads…

    • Cassie SAYS

      Oh no! I didn’t mean the pace (the pace is awesome!) I meant that 10 pounds, in the grand scheme of how much I’ve lost total, isn’t a huge amount.

      • Shelley SAYS

        I’m still calling shenanigans. If I understand…that’s 20% of your total loss so far, 14.85% of your loss goal total.

        Those aren’t slivers on the pie chart. Those are significant. It is remarkable. ;)

      • Cassie SAYS

        Alright, you’re right. I should be celebrating it! :)

  • I’m glad I clicked through from FB to check out this post. The title doesn’t do the idea justice! These look very tasty and, like you, I find I do so much better on a higher protein diet. Thanks for sharing!

    • Cassie SAYS

      It doesn’t, does it? I was trying to figure out what to call ’em to make them sound awesomer, but was totally blanked out.

  • Kim SAYS

    First, congratulations on the weight loss! Second, these look delicious and so easy to throw together. I definitely have a hard time getting enough protein. I don’t eat very much meat so unless I have a protein smoothy, I tend to struggle meeting my daily minimum. Coincidentally, I’ve been hankering for some roasted turkey. Kismet!

    • Cassie SAYS

      First of all, kismet is such a good word.

      Secondly, my favorite non-meat way to get protein is Greek yogurt! I go through an insane amount each week. :)


    Congrats on the weight loss!
    I am soooooo looking forward to trying this recipe. Thanks!!

  • kelly A SAYS

    Wow. This is a seriously fantastic recipe!!! I love the turkey slice.. I will try this out for the boys, for sure!

    • Cassie SAYS

      You could even do a breakfast cup “bar” where everyone gets to put in the cup what they wanted. I could see all kinds of chopped up veggies, various cheese and meats. Fun!

      • Jennie Gift SAYS

        That is a great idea for a brunch with family! I just plugged this into the WW and it’s 6 points for 2 of the cups!

      • Cassie SAYS

        Thanks for plugging that into WW. I’m sure some folks are looking for that info. :)

  • Amy SAYS

    I made a vegetarian version of these this morning, as I do not eat meat. The pre-packed wonton wrapper lining was more carb-centric, but the egg cups were delicious with pepperjack cheese and fresh chives from my herb garden. Thanks for the inspiration!

  • Julia SAYS

    This looks like such a perfect weekend breakfast idea! Such great pictures too!

  • Ali SAYS

    Awesome recipe! I’m wondering if sometime you could do a post on how you mix your high-protein diet with your 2012 goal of switching to a more plant-centric diet. I’m struggling with that balance right now: although there really is a huge variety of plant-based proteins (qunioa! chick peas! beans! nut butter!) it’s hard to get in *as* much protein that way. Thoughts??

    • Cassie SAYS

      Honestly, since starting the Skinny Rules, I’ve pretty much abandoned that goal. It’s SO hard to get that much protein that is complete and low-calorie from plant sources. Quinoa is an awesome source of complete plant protein but it’s 220 calories per serving with 8g of protein and I can get that much protein from an egg at only 70 calories. Basically, I’m struggling with this, too and I have absolutely no suggestions. :(

  • Jennie G SAYS

    Are you pairing this with a slice of wheat toast and fruit for your Skinny Rule breakfast?

  • Amanda SAYS

    Can you scramble the eggs for this? If so, how long do they cook? They look so yummy!

    • Cassie SAYS

      Do you mean scramble them and not bake them? Or do you mean just whisk the eggs before your bake it? If it’s the latter, they’ll cook the same amount of time. The former, I’m not sure it’ll work because the egg and turkey won’t get a chance to seal together in the oven. :)

  • Aggie SAYS

    I’m with you about the protein and weight thing. I notice a huge correlation between the two. I pretty much start every day with a protein shake to go, but there are mornings when I’m just not in the mood and really want something savory. I’ve been wanting to make something with egg that I can reheat throughout the week, these egg cups sound awesome! I love that they are baked in turkey cups, my husband will love these too.

  • Rebekah SAYS

    I’ve made these two weeks in a row now on the weekends, then eat them through the week…and I am OBSESSED! Thanks for the great idea and an easy way to get in protein in the morning. I work in a busy medical practice, so eating every 3 hours just doesn’t work sometimes, so knowing I’ll having something that will keep me full until our official lunch hour is a lifesaver!!

  • MrsB SAYS

    Was looking for portable grain free breakfast ideas and found these – can’t wait to try!

  • Hannah SAYS

    Hi Cassie!

    I would love to make these on a Sunday and take them to work in the mornings to have for breakfast. I was wondering- if you make a dozen on a Sunday and keep them in the fridge- how long would they last?


    • Cassie SAYS

      They are so yummy, they usually don’t last more than 3-4 days in the fridge for us, but I’d say you could get through a whole week. :)

    • Muria SAYS

      I don’t know how long these would last, but I recall reading that hard boiled eggs last 7 days in the refrigerator, 5 days if peeled. I’ve seen numbers as low as 4 days for any cooked egg (with or without the shell). I’m sure it depends on how old the eggs are, how well done they are, and some other variables I’m not aware of. :)

      So you might want to make a smaller batch on Sundays, and make another batch on Tuesday or Wednesday night while you’re in the kitchen for something else. Or you might be comfortable with doing the whole week on Sunday. It’s certainly worth trying both ways to see which one works best for you.

  • Moira SAYS

    What a great idea! Thank you for sharing. I can’t wait to make these at my house, but I have a question before I start: What do you line the muffin cups with? In the pictures I see these yummy looking crusts holding in the protein – how did you make those? Seems much more practical in terms of eating and cleaning to have the egg contained in an edible wrapper!

    • Cassie SAYS

      They are lined with turkey slices. :) If you spray the muffin tins, the cups pop right out.

      • Moira SAYS

        Brilliant! How did I miss that?! I thought when you said ‘slice of turkey’ that you meant a chunk of cooked turkey, and that it was simply hiding under the egg. Thanks for clarifying!

  • Ragini SAYS

    Does anybody know what the calorie count is here? I’d like to add this to myfitnesspal

  • Sarah SAYS

    What is your tip for cooking spray? I don’t like the traditional ones because they seem chemical to me & this recipe looks too yummy for that! What kind of cooking spray do you use? Thanks!!

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