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
