High-Protein Egg Muffin Cups (Print Version)

Savory egg cups with spinach, tomatoes, and added protein for easy, nutritious mornings.

# Ingredient List:

→ 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

# How-To Steps:

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 distribute 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 brown.
06 - Remove from oven and allow to cool for several minutes. Run a knife around the edges to release, if necessary.
07 - Serve warm or cool completely before transferring to an airtight container for refrigeration up to 4 days.

# Helpful Tips:

01 -
  • They're ready in five minutes on a busy morning, no cooking required.
  • High protein means you'll actually feel satisfied, not hungry an hour later.
  • Freezer-friendly, so you can make them once and eat them for weeks.
  • They taste indulgent but fit every diet restriction imaginable.
02 -
  • Overfilled cups will crack and leak, so resist the temptation to maximize every space in the tin.
  • The centers should still have a tiny jiggle when you pull them from the oven—they finish setting as they cool and won't end up rubbery.
03 -
  • Use a small ice cream scoop to fill cups evenly and quickly—it's a game-changer for batch cooking.
  • Don't skip the cheese even if you're cutting calories; it adds flavor that prevents these from tasting like plain egg foam.
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