TDEECalculatorEgg & Turkey Stuffed Peppers
43 g of protein for 329 calories, and the batch makes four. Cook once, and breakfast is sorted for most of the week.
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Per serving (1 pepper, 2 halves)
Why this one works on a diet
Most high-protein breakfasts are a shake or a plate of eggs. This is closer to a real meal: lean turkey, eggs, spinach and a bit of cheese, baked in a pepper so it holds together in a lunchbox. More than half of the calories come from protein, which makes it easy to stay full while you're eating less.
It also scales well. Need a smaller breakfast? Have one half. Hungry after training? Have three halves. Use the buttons above to see the numbers for each.
Ingredients
- 4 eggs
- 4 egg whites
- 2 tbsp almond milk
- 1 tsp coconut oil
- 1 small onion, chopped
- 1 lb lean ground turkey (450 g; the numbers assume extra-lean, 99%)
- 2 tsp dried oregano
- 1 tsp ground cumin
- 2 cups spinach, chopped (60 g)
- 4 medium red bell peppers
- ½ cup grated cheese, dairy or plant-based (50 g)
- Salt and pepper
- Chopped parsley, to serve
Method
- Heat the oven to 400°F (200°C).
- Whisk the eggs, egg whites and almond milk in a bowl and set aside.
- Warm the coconut oil in a large pan over medium heat. Cook the onion for about 3 minutes, until soft and starting to brown.
- Add the turkey, oregano and cumin with a pinch of salt and pepper. Break the meat up and cook for about 5 minutes, until there's no pink left. Stir in the spinach and let it wilt, about 2 minutes.
- Turn the heat up and pour in the egg mix. Keep pushing it across the pan with a spatula for about 3 minutes, until the eggs are just set. Take the pan off the heat.
- Cut each pepper in half lengthwise and scoop out the seeds. Fill the halves with the egg and turkey scramble.
- Set the peppers in a baking dish and scatter the cheese on top.
- Bake for about 15 minutes, until the cheese melts and the pepper edges brown. Finish with parsley.
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Glass meal prep containers (10-pack)
Makes 4 servings that keep in the fridge, so glass containers turn it into grab-and-go breakfasts.
View on AmazonEtekcity digital kitchen scale
Splitting the batch evenly is easiest on a kitchen scale, so every serving logs at the same numbers.
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Make it fit your numbers
- Your turkey changes the numbers. The macros above work out with extra-lean (99%) turkey. With 93% lean, expect about 370 calories, 37 g protein and 19 g fat per serving (our estimate from USDA data).
- No nuts? Use any milk you like. Two tablespoons barely changes the numbers.
- Dairy free: use a plant-based cheese and check its label for calories.
- Gluten free: nothing here contains gluten, but check the label on pre-grated cheese and spice blends.
Not sure how many calories breakfast should be? Work out your daily target first, then split it across your meals.
Meal prep and storage
- Fridge: let them cool, then keep them covered for 3–4 days.
- Reheat: microwave until steaming hot all the way through (165°F / 74°C), about 2 minutes for two halves.
- Freezer: wrap each one and freeze. For the best texture, eat within 3–4 months and thaw overnight in the fridge.
Common questions
Can I use chicken instead of turkey?
Yes. Lean ground chicken works the same way. Its fat content varies, so the calories may change a little: log it with the meat you actually used.
What's one serving?
One whole pepper, so two halves. The batch makes four servings.
Can I make it without the cheese?
Yes. Leaving it out takes off roughly 50 calories and 4 g of fat per serving.
Nutrition values are estimates per serving and depend on the exact products you use. This page is general information, not medical or nutrition advice. Medical disclaimer.