High Protein Egg Muffin Cups (Print Version)

Savory egg muffins packed with spinach, tomatoes, and protein for quick breakfasts or snacks.

# What You’ll Need:

→ Eggs & Dairy

01 - 8 large eggs
02 - 1/2 cup low-fat cottage cheese
03 - 1/4 cup shredded cheddar cheese, optional

→ Vegetables

04 - 1 cup fresh baby spinach, chopped
05 - 1 cup cherry tomatoes, quartered
06 - 1/4 cup red bell pepper, finely diced
07 - 2 green onions, sliced

→ Seasonings

08 - 1/2 teaspoon salt
09 - 1/4 teaspoon black pepper
10 - 1/4 teaspoon smoked paprika, optional

→ Cooking

11 - Olive oil spray or muffin liners

# Step-by-Step:

01 - Preheat oven to 350°F. Lightly grease a 12-cup muffin tin with olive oil spray or line with paper muffin liners.
02 - In a large mixing bowl, whisk together eggs and cottage cheese until smooth. Stir in shredded cheddar cheese if using.
03 - Add chopped spinach, cherry tomatoes, red bell pepper, and green onions to the egg mixture. Season with salt, black pepper, and smoked paprika.
04 - Evenly divide the mixture among the 12 muffin cups, filling each approximately 3/4 full.
05 - Bake for 18 to 22 minutes, or until eggs are set and tops are lightly golden.
06 - Remove from oven and let cool for a few minutes. Run a knife around the edges to release if necessary.
07 - Serve warm, or let cool completely before storing in an airtight container in the refrigerator for up to 4 days.

# Expert Tips:

01 -
  • They're ready to grab and go, which means no more skipped breakfasts when life gets loud.
  • Make a dozen on Sunday and you've solved half your week's meal decisions without any monotony.
  • The cottage cheese trick keeps them impossibly moist while sneaking in extra protein that actually fills you up.
  • Customize each batch based on what's in your fridge—they're forgiving in the best way.
02 -
  • Overfilling the cups is the most common mistake—they puff up during baking and will spill into the tin, creating a mess that's hard to salvage.
  • If your eggs taste watery or seem to separate when stored, you've likely added too much liquid from the vegetables; I now pat the tomatoes dry before adding them.
03 -
  • Room-temperature eggs whisk into the cottage cheese more smoothly than cold ones, creating a lighter, more uniform texture throughout the muffins.
  • Pat the cherry tomatoes completely dry before adding them to prevent excess moisture that can make the finished cups weep liquid after a couple of days.
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