High-Protein Egg Muffin Cups (Printable Version)

Portable protein-packed egg muffins loaded with spinach, tomatoes, and cheese. Ideal for grab-and-go breakfasts or snacks.

# The Ingredients 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 Instructions:

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 from tin if necessary.
07 - Serve warm, or let cool completely before storing in an airtight container in the refrigerator for up to 4 days.

# Additional Tips::

01 -
  • Grab one cold from the fridge when you're running late, no reheating required.
  • They stay fresh for days, which means one Sunday afternoon of prep feeds you all week.
  • High protein keeps you satisfied way longer than toast, and you'll feel the difference by mid-morning.
  • Naturally gluten-free and customizable to whatever vegetables you have on hand.
02 -
  • Don't skip the cooling time in the tin—I learned this the hard way when I tried to remove them while still steaming and they fell apart like scrambled eggs.
  • The baking time varies depending on how full your cups are and how hot your oven actually runs, so check at 18 minutes the first time you make them.
03 -
  • Room temperature eggs whisk smoother and incorporate with the cottage cheese more evenly than cold eggs straight from the fridge.
  • If your tomatoes release a lot of liquid, pat them dry before adding—wet vegetables are the main reason these end up watery instead of tender.
Return to Recipe