Save to Pinterest High-Protein Egg Muffin Cups with Spinach and Tomatoes are savory, portable, and packed with nutrients. These fluffy egg bites are loaded with fresh baby spinach, juicy cherry tomatoes, and protein-rich cottage cheese, making them the perfect solution for busy mornings and healthy meal prep.
Save to Pinterest Whether you are following a specific diet or simply looking for a delicious way to start your day, these egg muffin cups offer a satisfying and versatile meal. With 7 grams of protein per muffin and plenty of colorful vegetables, they provide a balanced boost of energy whenever you need it.
Ingredients
- 8 large eggs
- 1/2 cup low-fat cottage cheese
- 1/4 cup shredded cheddar cheese (optional)
- 1 cup fresh baby spinach, chopped
- 1 cup cherry tomatoes, quartered
- 1/4 cup red bell pepper, finely diced
- 2 green onions, sliced
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp smoked paprika (optional)
- Olive oil spray or muffin liners
Instructions
- Step 1
- Preheat the oven to 350°F (175°C). Lightly grease a 12-cup muffin tin with olive oil spray or line with paper muffin liners.
- Step 2
- In a large mixing bowl, whisk together the eggs and cottage cheese until smooth. Stir in shredded cheddar cheese, if using.
- Step 3
- Add chopped spinach, cherry tomatoes, red bell pepper, and green onions to the egg mixture. Season with salt, black pepper, and smoked paprika.
- Step 4
- Evenly divide the mixture among the 12 muffin cups, filling each about 3/4 full.
- Step 5
- Bake for 18–22 minutes, or until the eggs are set and the tops are lightly golden.
- Step 6
- Remove from the oven and let cool for a few minutes. Run a knife around the edges to release, if necessary.
- Step 7
- Serve warm, or let cool completely before storing in an airtight container in the refrigerator for up to 4 days.
Zusatztipps für die Zubereitung
To ensure a smooth texture, whisk the eggs and cottage cheese thoroughly before adding the vegetables. Be sure to grease the muffin tin well or use high-quality liners to prevent sticking. Filling the cups to 3/4 full ensures they have room to rise without spilling over.
Varianten und Anpassungen
Feel free to customize these muffins by folding in cooked turkey bacon or diced ham for extra protein. You can also swap the shredded cheddar for feta or goat cheese, or mix in fresh herbs like chives or basil for an added layer of flavor.
Serviervorschläge
These muffin cups are delicious served warm immediately after baking. For leftovers, store them in the refrigerator for up to 4 days or freeze them for later use. To reheat, simply place a muffin in the microwave for 30–45 seconds until warmed through.
Save to Pinterest With their simple preparation and nutritious profile, these High-Protein Egg Muffin Cups are bound to become a favorite in your kitchen. Enjoy a stress-free breakfast that tastes as good as it looks!
Recipe Questions & Answers
- → How long do these egg cups stay fresh?
Store cooled muffin cups in an airtight container in the refrigerator for up to 4 days. They also freeze well for up to 2 months—just reheat in the microwave for 30–45 seconds before serving.
- → Can I customize the vegetables?
Absolutely. Swap spinach for kale or arugula, try diced bell peppers, mushrooms, or zucchini. Just keep the total vegetable amount around 1.5 cups to maintain proper texture.
- → What makes these muffins high in protein?
Each muffin contains 7 grams of protein from the eggs and cottage cheese base. The cottage cheese adds creaminess while boosting protein content without many extra calories.
- → Do I need a muffin tin?
A 12-cup muffin tin works best for even cooking. You can use silicone liners, paper liners, or grease the tin directly with olive oil spray. Each cup should be filled about 3/4 full.
- → Can I make these dairy-free?
Yes. Replace cottage cheese with unsweetened almond milk or coconut milk, and skip the cheddar or use dairy-free cheese shreds. The texture will still be fluffy and satisfying.
- → What's the best way to reheat these?
Microwave for 30–45 seconds until warmed through, or bake at 350°F for 5–8 minutes if you prefer a crispier texture. They're also delicious cold for a quick protein snack.