Save Start your morning with these savory, portable High-Protein Egg Muffin Cups. Packed with fresh spinach, juicy cherry tomatoes, and a protein boost from cottage cheese, they are the ultimate solution for healthy meal prep and busy weekdays.
Save With only 10 minutes of preparation and a simple whisking technique, these muffins are incredibly easy to whip up. They offer a light, fluffy texture that pairs perfectly with the vibrant colors of red bell pepper and green onions.
Ingredients
- 8 large eggs
- 1/2 cup low-fat cottage cheese
- 1/4 cup shredded cheddar cheese (optional)
- 1 cup fresh baby spinach, chopped
- 1 cup cherry tomatoes, quartered
- 1/4 cup red bell pepper, finely diced
- 2 green onions, sliced
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp smoked paprika (optional)
- Olive oil spray or muffin liners
Instructions
- Step 1: Prep
- Preheat the oven to 350°F (175°C). Lightly grease a 12-cup muffin tin with olive oil spray or line with paper muffin liners.
- Step 2: Mix Base
- In a large mixing bowl, whisk together the eggs and cottage cheese until smooth. Stir in shredded cheddar cheese, if using.
- Step 3: Combine Ingredients
- Add chopped spinach, cherry tomatoes, red bell pepper, and green onions to the egg mixture. Season with salt, black pepper, and smoked paprika.
- Step 4: Fill Tin
- Evenly divide the mixture among the 12 muffin cups, filling each about 3/4 full.
- Step 5: Bake
- Bake for 18–22 minutes, or until the eggs are set and the tops are lightly golden.
- Step 6: Cool
- Remove from the oven and let cool for a few minutes. Run a knife around the edges to release, if necessary.
- Step 7: Serve or Store
- Serve warm, or let cool completely before storing in an airtight container in the refrigerator for up to 4 days.
Zusatztipps für die Zubereitung
Whisk the eggs and cottage cheese thoroughly to ensure a smooth, uniform base. If you're looking for a mess-free experience, using silicone muffin cups makes popping the muffins out a breeze without any sticking.
Varianten und Anpassungen
You can easily customize these cups by folding in cooked turkey bacon or diced ham for extra protein. For a different flavor profile, swap the cheddar for feta or goat cheese and add fresh herbs like chives or basil.
Serviervorschläge
Enjoy these muffins warm as a standalone breakfast, or pair them with a side of avocado or a light green salad for a more substantial meal. They are also excellent as a high-protein afternoon snack.
Save Whether you're looking for a low-carb breakfast or a versatile snack, these High-Protein Egg Muffin Cups provide a nutritious and flavorful start to any day. Keep a batch in your fridge to make your mornings effortless and delicious.
Recipe FAQ Section
- → Can I make these egg muffin cups ahead of time?
Yes, these are ideal for meal prep. Store cooled cups in an airtight container in the refrigerator for up to 4 days. They also freeze well for up to 2 months—just reheat in the microwave for 30-45 seconds.
- → What can I substitute for cottage cheese?
Greek yogurt works well as a substitute, providing similar protein and creaminess. For a dairy-free option, use unsweetened almond milk or omit altogether—the eggs will still set properly.
- → How do I prevent the muffins from sticking to the pan?
Use olive oil spray generously or line the muffin tin with paper liners. Letting them cool for a few minutes before removing also helps release them cleanly. Run a knife around the edges if needed.
- → Can I add meat to these egg cups?
Absolutely. Cooked turkey bacon, diced ham, or crumbled sausage work beautifully. Cook the meat first and drain excess moisture before folding into the egg mixture.
- → Why are my egg muffins puffing up too much?
Overfilling the cups can cause excessive rising. Fill each muffin cup only about 3/4 full to allow room for expansion. The puff settles as they cool.
- → What vegetables work best in these muffins?
Bell peppers, onions, mushrooms, zucchini, and broccoli all work well. Dice vegetables finely and precook moisture-heavy veggies like mushrooms or zucchini to prevent soggy centers.