High Protein Egg Muffin Cups (Printable version)

Savory egg cups with spinach, tomatoes, and cottage cheese for a protein-rich, easy-to-make dish.

# What 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

# Directions:

01 - Preheat oven to 350°F. Lightly grease a 12-cup muffin tin with olive oil spray or insert 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 three-quarters 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 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 honestly the only meal-prep situation that feels less like punishment and more like having fresh, hot food waiting for you.
  • High-protein without tasting like you're eating plain chicken breast for the tenth time this week.
  • Grab one from the fridge, eat it at your desk or while standing in the kitchen in your pajamas, no judgment here.
02 -
  • If you fill the cups too full, they overflow and stick to your oven—learned this the hard way and spent twenty minutes scraping egg off the heating element.
  • Don't skip letting them cool for those few minutes before removing them; the structure sets just enough to keep them from falling apart in your hands.
03 -
  • Use a spring-loaded ice cream scoop to fill the muffin cups evenly and quickly, which saves time and prevents the annoying spill-over situation.
  • If you're meal prepping for the week, make two batches and freeze half so you have backup ready whenever mornings feel impossible.
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