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.
Bake: 22-25
Muffins: 12
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.
Mary The High Protein Recipes
High-Protein Cheesy Egg Muffins
- Prep10 min
- Total10 min
- Calories110 kcal
Ingredients
Instructions
- Heat and grease. Heat oven to 375 F (190 C). Grease a 12-cup muffin tin well, every cup, even if it is nonstick.
- 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.
- Fold. Stir in 3/4 cup cheddar and the chives. Save the rest of the cheddar for the tops.
- Fill. Divide into the 12 cups, about 3/4 full. Sprinkle the remaining cheddar on top so it browns.
- 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.
Notes & 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.
Variations & serving ideas
- 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.
- 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
- 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)
Nutrition Facts
Per serving
| Nutrient | Amount per serving |
|---|---|
| Calories | 110 kcal |
| Total fat | 7 g |
| Sodium | 210 mg |
| Total carbohydrate | 1 g |
| Fibre | 0 g |
| Protein | 9 g |
Nutrition values are approximate and vary with brands and portion sizes.
Frequently asked questions
Are these muffins keto-friendly?
Yes. About 1g net carbs per muffin with no flour.
Why do they stick?
The tin was not greased well, or you pulled them too soon. Grease every cup and rest 5 minutes.
Will I taste the cottage cheese?
A little texture stays, like the bite in the photo. Blend 15 seconds and cheddar covers most of the taste.
Can I use a silicone pan?
Yes. They release easier. Still grease the cups so the cheese does not glue.
Why did they puff then sink?
That is normal. Eggs puff in the oven and settle as they cool. Do not overfill.
How many is a serving?
Macros are per muffin. Two or three muffins is a breakfast. Twelve in the tin.
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