Here’s an easy High-Protein Egg Muffins recipe — perfect for meal prep, breakfast, or snacks 🥚🧀
High-Protein Egg Muffins
Prep Time: 10 minutes
Bake Time: 18–22 minutes
Servings: 12 muffins
🧾 Ingredients
8 large eggs
½ cup egg whites (for extra protein)
½ cup cottage cheese or Greek yogurt
¾ cup shredded cheese (cheddar, mozzarella, or mix)
½ cup cooked lean protein (chicken, turkey, beef, or sausage)
½ cup vegetables, finely chopped (spinach, bell pepper, onion)
½ tsp salt
½ tsp black pepper
½ tsp garlic powder
👩🍳 Instructions
1️⃣ Preheat oven
Heat to 375°F (190°C).
Grease a 12-cup muffin tin.
2️⃣ Mix eggs
Whisk eggs, egg whites, cottage cheese, salt, pepper, and garlic powder.
3️⃣ Fill muffin cups
Evenly distribute meat, veggies, and cheese.
Pour egg mixture over the top.
4️⃣ Bake
Bake 18–22 minutes until set and lightly golden.
5️⃣ Cool & serve
Cool 5 minutes before removing.
🥗 Nutrition Facts (Per Muffin – Approx.)
Calories: 95 kcal
Protein: 9–10 g
Fat: 5 g
Carbs: 1–2 g
✅ High protein
✅ Low carb / keto-friendly
✅ Freezer friendly
💡 Tips & Variations
Add feta + spinach for Mediterranean flavor
Use turkey bacon or chicken sausage
For extra protein, replace cheese with more cottage cheese
Freeze up to 2 months