High-Protein Egg Muffin Cups (Printable)

Portable protein cups with spinach, tomatoes, and cottage cheese bake into fluffy handheld portions ideal for busy mornings.

# What You 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

# How-To:

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, quartered cherry tomatoes, diced red bell pepper, and sliced 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 muffins if necessary.
07 - Serve warm or let cool completely before storing in an airtight container in the refrigerator for up to 4 days.

# Expert Advice:

01 -
  • They're grab-and-go fuel that actually tastes good, not like you're punishing yourself for sleeping through breakfast.
  • One batch of twelve means you're basically cooking once and eating well for half the week.
  • The spinach and tomatoes sneak in vegetables before your coffee even kicks in.
02 -
  • Don't skip the cooling time before storing—they'll steam themselves into a watery mess if you trap them warm in a container.
  • The spinach and tomatoes release moisture as they cook, so don't panic if the mixture looks wet going into the oven; it'll set beautifully.
03 -
  • If your muffins taste a little bland, you didn't salt enough—season the raw mixture generously because eggs need it.
  • For extra protein, fold in diced ham or cooked turkey bacon, and suddenly these become a legitimate meal instead of just a snack.
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