High-Protein Egg Muffin Cups (Printer-Friendly)

Savory egg muffin cups with spinach and tomatoes, perfect for quick breakfasts or snacks.

# 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

# Directions:

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 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 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 Suggestions:

01 -
  • They're genuinely foolproof to make, even on mornings when your brain hasn't fully woken up.
  • One batch feeds you for half the week, so you actually have time to drink your coffee before leaving the house.
  • They taste anything but boring—fresh spinach and tomatoes make them feel like you're eating real food, not just protein filler.
02 -
  • Overfilling the cups is the mistake everyone makes exactly once—they bubble over and create a mess on your oven floor, so stick to three-quarters full even though it feels like you could squeeze in more.
  • The cottage cheese is non-negotiable if you want them to taste creamy and stay moist through the week; egg alone will dry out by day three.
03 -
  • Use a spring-loaded ice cream scoop to portion the mixture evenly—it sounds silly but it's genuinely the fastest way to fill all twelve cups consistently.
  • If your bell peppers or tomatoes are watery, pat them dry with a paper towel before adding them so the muffins don't turn into tiny quiches.
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