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Healthy High-Protein Breakfast Egg Muffins

Healthy High-Protein Breakfast Egg Muffins - featured image
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These egg muffins are a quick, nutritious, and protein-packed breakfast option perfect for meal prep. They combine eggs, cottage cheese, fresh veggies, and cheese for a flavorful and satisfying start to your day.

Ingredients

Scale
  • 10 large eggs, room temperature
  • 1 cup small-curd low-fat cottage cheese
  • 1/4 cup milk (any kind, dairy or dairy-free)
  • 1 cup chopped spinach (fresh or frozen, well-drained)
  • 1/2 cup diced bell peppers (red or yellow)
  • 1/2 cup finely chopped onion (white or red)
  • 1/2 cup grated carrot
  • 1/2 cup shredded cheddar or mozzarella cheese
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dried oregano or Italian seasoning
  • Olive oil or non-stick spray for greasing muffin tin

Instructions

  1. Preheat your oven to 350°F (175°C). Lightly grease the muffin tin with olive oil or non-stick spray.
  2. Prepare the vegetables: chop spinach, bell peppers, onion, and grate the carrot. If using frozen spinach, squeeze out excess water.
  3. In a large mixing bowl, crack all 10 eggs. Add cottage cheese and milk, then whisk vigorously until smooth and slightly frothy.
  4. Add salt, black pepper, garlic powder, and oregano. Whisk again to distribute evenly.
  5. Gently fold in shredded cheese and prepared vegetables with a spatula, avoiding overmixing.
  6. Pour the mixture evenly into the 12 muffin cups, filling each about three-quarters full. Optionally, sprinkle a little cheese on top.
  7. Bake for 20-25 minutes until muffins are set and lightly golden. A toothpick inserted should come out clean.
  8. Let muffins cool for 5 minutes before loosening them from the pan with a knife or spatula.
  9. Store in an airtight container or wrap individually. Refrigerate up to 5 days or freeze up to 2 months. Reheat in microwave for 45 seconds to 1 minute.

Notes

Drain frozen spinach well to avoid soggy muffins. Do not overfill muffin cups to allow rising. Baking at 350°F ensures muffins cook through without drying out. Use fresh herbs if possible for brighter flavor. Muffins keep well refrigerated for 5 days or frozen for 2 months. Reheat gently to maintain texture.

Nutrition

Keywords: high-protein, breakfast, egg muffins, meal prep, healthy, easy recipe, low-carb, gluten-free

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