High Protein Egg Muffin Cups (Printable View)

Savory egg muffin cups loaded with spinach, tomatoes, and protein to fuel busy mornings or snacks.

# Ingredient List:

→ 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

# How to Make:

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 distribute 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 several 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 on those mornings when your brain hasn't fully booted up yet.
  • Each muffin packs seven grams of protein, so you're actually full until lunch instead of hunting for snacks by ten.
  • You can customize every single one differently if you're cooking for people with different tastes.
02 -
  • Don't skip the cooling period in the muffin tin—I learned this the hard way when I tried to remove warm eggs and they fell apart in my hands like scrambled eggs instead of staying intact.
  • Cottage cheese is essential, not just optional; it's what keeps these from tasting eggy and dense, and it adds protein that cottage cheese should contribute.
03 -
  • Don't fill the muffin cups more than three-quarters full—eggs expand during baking, and overfilled cups will create a mess on your oven floor.
  • If you're adding wet vegetables like tomatoes or mushrooms, pat them dry first so they don't release extra moisture that can make your muffins watery.
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