Fresh Family Meals Made for Everyday Life

Herbed Goat Cheese and Turkey Egg Cups

Recipe At-A-Glance
breakfast, meal prep15 minutes
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.
Egg cups made with turkey and herbs sit on a white plate. A bowl of fruit and yogurt sits to the side.

Share this post:

Herbed Egg and Turkey Cups

Breakfast can be such a pain point in our house! There is so much going on—especially on weekdays—that I really like having prepped breakfasts waiting the fridge for me to grab-and-go with ease. A big favorite in our house are these Herbed Goat Cheese and Turkey Egg Cups! They come together in about 15 minutes are are great heated up or cold straight from the fridge!

One of the things I personally love about these egg cups for breakfast is that they’re a great source of healthy fats and protein. I think getting protein is pretty easy for people at lunch and dinner. That’s when big juicy cuts of meat and bean-filled dishes reign supreme, but breakfast can be a little iffy.

A lot of times, breakfast can be all about the carbs and sugar—which is cool, I mean, I love pastries as much as the next gal, but I know for my body, I need to add some protein and fat to make me feel happy and full through the morning. A slice of toast alone has me headed back to the kitchen looking for more food an hour later, but a slice of toast with some egg cups? I’m ready to take on the day!

I love that these egg cups are versatile. For a fancy Sunday breakfast, I’ll cook them until the yolk is runny and serve them over whole grain toast or a perfectly toasted and buttered English muffin. 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. We’ve actually expanded our egg cup recipe collection to include four more fun combos—make sure to check those out as well. And enjoy this OG egg cup recipe!

Goat Cheese, Turkey, and Egg Cups

Goat Cheese, Turkey, and Egg Cups

Yield: 4 servings (2 cups per serving)
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes

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.


Feel free to use fresh herbs in place of the dried, just use 1 tablespoon of each of the fresh minced herbs.

Nutrition Information:
Yield: 4 Serving Size: 2 egg cups
Amount Per Serving: Calories: 434Total Fat: 16gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 8gCholesterol: 515mgSodium: 450mgCarbohydrates: 1gFiber: 0gSugar: 0gProtein: 67g

At Wholefully, we believe that good nutrition is about much more than just the numbers on the nutrition facts panel. Please use the above information as only a small part of what helps you decide what foods are nourishing for you.

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.

Leave a Reply

42 Responses
  1. Gina B

    Made these and a few other versions of egg muffin cups, and these were BY FAR the favorite! Everyone RAVED about these egg muffin cups. This recipe is so easy, perfect for breakfast or snacking, and relatively low cal. Thanks for sharing!

  2. Sarah

    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!!

  3. Moira

    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!

      1. Moira

        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!

  4. Hannah

    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?


    1. Cassie

      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. 🙂

    2. Muria

      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.

  5. Rebekah

    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!!

  6. 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.

    1. Cassie

      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. 🙂

  7. Ali

    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??

    1. Cassie

      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. 🙁

  8. Amy

    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!

    1. Cassie

      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!

  9. Kim

    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!

    1. Cassie

      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. 🙂

    1. Cassie

      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.

  10. Shelley

    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…

    1. Cassie

      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.

      1. Shelley

        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. 😉

  11. Rachel

    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.

    1. 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!

    2. Cassie

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

Meet Cassie
Meet Your Host

Hello. My name is Cassie, and I’m a healthy home cooking expert.

I'm a Certified Holistic Nutritionist, and I've been developing healthy recipes professionally for over 15 years. Food is my love language, and my kitchen tips and nourishing recipes are my love letter to you!

Learn More About Me →

Skip to Recipe
Close-up of a woman holding a divided glass container filled with a prepped meal.

No-Stress Meals!
Meal Prep Made Easy

Tips, recipes and time-saving secrets to magical meals