High-Protein Cheesy Egg Muffins
High-Protein Cheesy Egg Muffins
Gold cheese top, fluffy egg, a bite out – 35 minutes, one tin
These are baked egg muffins, not flour muffins. Eggs, cottage cheese, and cheddar bake in a muffin tin until the top is spotted gold and the inside stays fluffy, like the plate in the photo. No bread. Thirty-five minutes.
Twelve muffins. Grease the tin or they stick.
Why you’ll love these muffins
- 9g protein per muffin – breakfast you can grab
- Only 1g net carbs – no flour, no bread
- About 35 minutes, one muffin tin
- Gold cheese, chives, a fluffy inside, like the photo
- No boxed mix, no crust
- They freeze and reheat
Health notes
- High protein: Eggs, cottage cheese, and cheddar.
- Low carb: No flour, no starch.
- Twelve muffins: Macros are per muffin, not the tin.
- Cottage cheese keeps them fluffy and bumps the protein.
Key element – grease every cup, and do not overbake
Egg muffins glue to a dry tin. Spray or butter every cup, even a nonstick one. Pull them when the centers are just set. Extra minutes dry them out. Rest 5 minutes so they lift clean, like the photo.
Ingredients
Muffins (12)
- 8 large eggs
- 1 cup (225g) cottage cheese
- 1 cup shredded cheddar
- 1/4 cup shredded mozzarella, optional extra melt
- 1/4 tsp salt + 1/4 tsp black pepper
- 1/4 tsp garlic powder
- 2 Tbsp chopped chives, plus extra to finish
- Butter or spray, for the tin
Swaps
- Greek yogurt: Use 3/4 cup thick yogurt if you are out of cottage.
- Pepper jack: Swap half the cheddar for heat.
- Bacon: Fold in 4 slices cooked, chopped. Macros go up a little.
- Silicone cups: Easier release than metal. Still grease them.
Instructions
| 1 | Heat and grease. Heat oven to 375 F (190 C). Grease a 12-cup muffin tin well, every cup, even if it is nonstick. |
| 2 | Blend. Blend eggs, cottage cheese, salt, pepper, and garlic powder until mostly smooth, 15 seconds. A few cottage specks are fine – they look like the photo. |
| 3 | Fold. Stir in 3/4 cup cheddar and the chives. Save the rest of the cheddar for the tops. |
| 4 | Fill. Divide into the 12 cups, about 3/4 full. Sprinkle the remaining cheddar on top so it browns. |
| 5 | Bake and rest. Bake 22 to 25 minutes until the tops are gold and the centers are just set. Rest 5 minutes. Run a knife around each cup. Lift out. Scatter chives. Serve, like the plate in the photo. |
Pro tips
- Grease twice if your tin sticks. One spray is often not enough.
- Do not fill to the brim. They puff, then settle.
- A little cottage texture is what you see in the bite in the photo.
- Pull them when the center jiggles only slightly. Dry muffins shrink.
- Rest 5 minutes. They release cleaner after they set.
Nutrition
| Nutrient | Per muffin (1 of 12) |
|---|---|
| Calories | 110 |
| Protein | 9g |
| Net carbohydrates | 1g |
| Total carbohydrates | 1g |
| Fiber | 0g |
| Total fat | 7g |
| Sodium | 210mg |
Estimates with 8 eggs, cottage cheese, and cheddar. Bacon or extra cheese will raise fat and calories.
Variations
Spinach
Fold in 1 cup chopped, squeezed-dry spinach with the cheddar.
Jalapeno
Add 2 Tbsp diced jalapeno and use pepper jack.
Ham and cheddar
Fold in 1/2 cup diced ham. Still low carb.
Mini frittata pan
Same batter in a greased 8-inch pan. Bake 22 minutes, cut 8 wedges.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Reheat 20 seconds in the microwave |
| Freezer | Up to 2 months | Freeze on a tray, then bag |
| Meal prep | 12 muffins | 2 to 3 muffins is a breakfast |
FAQ
Test your knowledge
5 quick questions about these muffins
1. Protein per muffin?
2. Net carbs per muffin?
3. How many muffins in a batch?
4. How do you keep them from sticking?
5. What makes the inside fluffy?
