Egg Taco Breakfast Muffins are a great protein packed breakfast and are perfect for meal prep. These nutritious breakfast muffins also make eating eggs fun and hassle free because they include everything you’d want in a breakfast taco, but in just a few bites!
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The fridge doesn’t feel complete when it isn’t stocked with at least a dozen eggs. I use them just about every day, whether it’s making these delicious on the go taco muffins or my quinoa egg scramble, there is always something I am using eggs for.
But why eggs? What is their role nutritionally?
Egg Nutrition
One large egg has varying amounts of 13 essential vitamins and minerals, including choline plus the antioxidants lutein and zeaxanthin, all for 70 calories.
Eggs are one of the only foods that naturally has vitamin D (1 mcg or 41 IU per large egg), a nutrient of public health concern and critical for building strong bones.
Protein: One large egg has 6 grams of high-quality protein (12% of the recommended Daily Value (DV) and all 9 essential amino acids. Nearly half of the egg’s protein is in the yolk, so eat the whole egg for all of the protein.
Eggs play an important role in just about all stages of life.
Pregnancy:
For women during pregnancy, choline is an important nutrient that helps the baby’s brain and spinal cord development. One large egg provides 150 mg of choline – all of which is found in the yolk.
Another nutrient found in egg yolk is lutein. Lutein has long been associated with eye health but research has discovered lutein may play a role in cognition as well.
So, both choline and lutein are found in eggs and are important nutrients for brain health!
Infancy:
Did you know … Eggs are a great complementary food for babies as it provides nutrients critical to infant brain development and has been linked with reduced risk of egg allergy?
Based on recent research, the American Academy of Pediatrics (AAP) now suggests the introduction of food allergens, like eggs, to an infant’s diet between 4 and 6 months of age as it lowers the child’s risk of developing an allergy to that food.
Plus, the choline and lutein in eggs is important for brain development.
Kids & Teens:
Eggs are one of the ONLY foods that naturally have vitamin D (41IU), a nutrient, along with calcium, that is critical for building strong bones. And most of us know eating breakfast has been linked to better nutrient intake, so it’s great to keep eggs on hand for breakfast to shine throughout the day!
Teens these days are spending a lot of time in front of screens using phones, computer, video games, etc. The antioxidants lutein and zeaxanthin found in egg yolks can help protect eyes from blue light!
Adults:
Choline also supports health among adults.
Wanting to learn more about eggs? Check out this informational video I made with the Egg Nutrition Center!
Now that we know why eggs are so good for us, let’s talk about how easy it is to make these egg taco breakfast muffins!
Follow my step by step photos above to see how simple it is to make. (makes 24 small muffins)
Step one: Crack your eggs in to a large bowl.
Step two: Add in all the mix-ins! Cooked ground beef, bell peppers, jalapeños, tomatoes, cheese, black beans and cilantro.
A great protein packed breakfast and are perfect for meal prep! These nutritious breakfast muffins also make eating eggs fun and hassle free because they include everything you’d want in a breakfast taco, but in just a few bites!
115 oz.can black beans, low sodium, drained, rinsed
15cherry tomatoes, diced (about 1/2 cup)or 1/2 can diced tomatoes
1jalapeño, diced
1cupshredded cheese (I like the Mexican cheese blend)
Topping ideas: avocado, sour cream, salsa
Prevent your screen from going dark
Instructions
Preheat oven to 350° F. Prepare 2 cupcake tins by placing in silicone liners or spraying with non-stick cooking spray. Set aside.Heat olive oil in a medium frying pan/skillet over medium heat. Add in ground beef and cook until no longer pink. Once cooked, mix in packet of taco seasoning and set aside.
Crack the eggs into a large bowl and whisk together. Then add the ground beef, bell pepper, cilantro, black beans, tomatoes, jalapeños and cheese. Mix again until well combined.Scoop the egg mixture into prepared cupcake tin, filling each one about ¾ way. Repeat until mixture is finished (will make 24 muffins).
Bake in the oven for 27-30 minutes, or until eggs are cooked through. (You can tell by gently shaking the pan, if eggs don’t jiggle you’re good to go! If eggs still look wet or runny they need more time).Let cool slightly and then enjoy as is or with sour cream, avocado chunks, and salsa on top!
Video
Notes
Make these for meal prep: store them in an airtight container in the refrigerator, then reheat them in the microwave or oven just before serving. They are great for busy mornings, back to school or brunch!
Welcome to my tiny “korner” on the Internet! I am a Registered Dietitian Nutritionist who loves cookies as much as kale. (OK, maybe I like cookies a little bit more but shh, don’t tell anyone). I am so glad you’re here! Follow along for hassle free, realistic and approachable recipes.
Hi! Thank you! Yes. You will need to allow the egg muffins to cool completely. I like to place them in a large labeled ziplock bag and simply store in the freezer for 1-2 months. To thaw the egg cups place them in the refrigerator the night before they are needed. In the morning, warm them in the oven or microwave. xo, Tawnie
Armitage112
3 years ago
I read the directions over and over, and I can’t find the part where you add the egg mixture to the taco beef. It says to set the taco beef aside, then make the egg mixture and add the egg mixture to the cupcake tin, but at what point do you combine the egg mixture and the taco beef? Did I miss something?
Hi there! Thank you for visiting my website! I am SO sorry about the confusion. You add the ground beef back in when you stir in the bell peppers, cheese and other ingredients. I hope this helps! I made a video too so you can watch the steps! I hope you love this recipe, it’s one of our favorites for meal prep and on the go breakfasts. Once again, I apologize! xo, Tawnie
Thank you so much Noel!! Hope you have a picky eater who will enjoy this one! 🙂
Juli
4 years ago
I am going to PIN this! This is such a great protein filled breakfast and anything that has to do with tacos, I’m in. These look delicious. Thank you for sharing.
Hi, this looks so delicious 😃
Is it possible to have these made and put to the freezer?
Hi! Thank you! Yes. You will need to allow the egg muffins to cool completely. I like to place them in a large labeled ziplock bag and simply store in the freezer for 1-2 months. To thaw the egg cups place them in the refrigerator the night before they are needed. In the morning, warm them in the oven or microwave. xo, Tawnie
I read the directions over and over, and I can’t find the part where you add the egg mixture to the taco beef. It says to set the taco beef aside, then make the egg mixture and add the egg mixture to the cupcake tin, but at what point do you combine the egg mixture and the taco beef? Did I miss something?
Hi there! Thank you for visiting my website! I am SO sorry about the confusion. You add the ground beef back in when you stir in the bell peppers, cheese and other ingredients. I hope this helps! I made a video too so you can watch the steps! I hope you love this recipe, it’s one of our favorites for meal prep and on the go breakfasts. Once again, I apologize! xo, Tawnie
Thanks so much for clearing that up! Can’t wait to try this, now that I know what I’m doing! Much appreciated!
You are so welcome!
I love making eggs in the muffin tin, and this sounds like the perfect flavor combos!
These look SO dang good! I’m hungry now!
And right there, that’s how you get picky eaters to actually eat something for breakfast! Talk about good for you, as well!
Thank you so much Noel!! Hope you have a picky eater who will enjoy this one! 🙂
I am going to PIN this! This is such a great protein filled breakfast and anything that has to do with tacos, I’m in. These look delicious. Thank you for sharing.
Thank you so much Juli! Eggs are such a great way to start the day right?! xo
We love egg muffins! I will definitely be making these. Pinning now.
Thank you soo much Susie! Hope you love them!! xo
I’ve never seen a “taco-style” egg muffin before, loving this creative twist.
Thank you so much Morgan! 🙂 Egg taco but in bite size form!
breakfast muffins looking absolutely delightful and must say such a perfect healthy breakfast to start morning.
Thank you so much!! Such a fun and nutritious way to start the day!
We pretty much live by “Tacos all the days!” haha
I love baked eggs for serious and I definitely need to put them into my meal prep rotation!