High-Protein Egg Muffin Cups (Printable)

Savory, portable egg cups with spinach and tomatoes, perfect for a high-protein start.

# 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

# Steps:

01 - Preheat oven to 350°F. Lightly grease a 12-cup muffin tin with olive oil spray or insert paper liners.
02 - In a large mixing bowl, whisk together eggs and cottage cheese until smooth. Fold 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 - Divide mixture evenly among 12 muffin cups, filling each approximately 3/4 full.
05 - Bake for 18 to 22 minutes until eggs are set and tops are lightly golden.
06 - Remove from oven and cool for several minutes. Run a knife around edges to release muffins if necessary.
07 - Serve warm or cool completely before transferring to an airtight container. Refrigerate for up to 4 days.

# Expert Advice:

01 -
  • They're genuinely delicious cold straight from the fridge, which means you can grab one with your coffee and eat it on the way out the door.
  • You'll finally have a breakfast that keeps you full until lunch without the blood sugar crash that makes you ravenous by mid-morning.
  • Once you make a batch, the hardest part of eating well is suddenly done for you.
02 -
  • The biggest mistake is overfilling the muffin cups thinking you want maximum density—they need that breathing room or they'll push out and make a mess in your oven and create an uneven texture.
  • If your oven runs hot like mine does, start checking at fifteen minutes because you'll end up with rubbery overcooked eggs faster than you'd expect, and there's no coming back from that.
03 -
  • Freeze extras in a container with parchment between layers so they don't stick together—thirty seconds in the microwave and they're warm again, which is faster than making toast.
  • If you're short on time in the morning, assemble everything the night before and just pop the tin in the oven while you're getting ready.
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