High-Protein Egg Muffin Cups (Printable)

Fluffy egg muffins loaded with spinach, tomatoes, and cheese. Portable breakfast ready in 30 minutes.

# Required Ingredients:

→ Eggs & Dairy

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

→ 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

→ Cooking

11 - Olive oil spray or muffin liners

# Preparation Steps:

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.
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 allow to 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.

# Expert Suggestions:

01 -
  • They actually taste like real food, not diet food, and freeze beautifully so you're never scrambling for breakfast again.
  • Once you understand the basic formula, you can throw in whatever vegetables you have languishing in your crisper drawer.
02 -
  • Don't try to bake them at a higher temperature to save time because they'll cook on the outside while staying custard-y inside, which is disappointingly soft rather than set.
  • The cottage cheese is non-negotiable for the texture because regular milk makes them bounce back like rubber, but cottage cheese creates a soft custard that actually feels nice to eat.
03 -
  • If you're adding ham or bacon, cook it first and chop it into small pieces so it distributes evenly and doesn't clump in one muffin.
  • Experiment with different cheeses like feta or goat cheese if cheddar doesn't excite you, because the cheese is where you can actually get creative without breaking the formula.
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