High-Protein Cottage Cheese Egg Bites
High-Protein Cottage Cheese Egg Bites
Low carb • Sugar-free muffin-tin bites, tomato and spinach — 25 minutes, twelve bites
These are high-protein cottage cheese egg bites, not a plain omelet. Blended cottage cheese and eggs bake in a muffin tin with tomato, spinach, and melted cheese on top, like the gold edges in the photo. Twenty-five minutes. No flour, no sugar.
Twelve bites. Blend the cottage cheese first so the crumb stays smooth.
Why you’ll love these bites
- 10g protein per two bites — eggs and cottage cheese
- 2g net carbs — no flour crust
- About 25 minutes, one tin
- Gold edges, tomato, spinach, like the photo
- No boxed mix, no sugar
- They reheat without going rubbery if you do not overbake
Health notes
- Protein: Eggs plus cottage cheese. That is what lands 10g per two bites.
- Lower carb than a muffin: No flour. Close to keto-zero at 2g net.
- Twelve bites: Macros are for two bites (one serving), not the whole tin.
- A flour crust or extra tomato will jump the carbs. Keep the mix measured.
Key element — blend the cottage cheese, pull while they jiggle
Lumpy cottage cheese stays grainy. Blend it with the eggs until smooth, then fold in tomato and spinach. Fill the tin three-quarters full. Bake until the edges gold and the center still has a slight jiggle, like the photo. They finish as they cool.
Ingredients
Bites (12, serving is 2)
- 6 large eggs
- 1 cup cottage cheese
- 1/2 cup shredded mozzarella
- 1/4 cup diced tomato, seeded and drained
- 1/4 cup chopped spinach
- 1/4 tsp salt
- 1/4 tsp black pepper
- Pinch of garlic powder
- Oil spray for the tin
Swaps
- Bacon: Add 2 Tbsp cooked chopped bacon to the cups.
- Cheddar: Swap the mozzarella.
- Flour crust: Skip it. That is how carbs jump.
Instructions
| 1 | Heat. Heat oven to 350 F (175 C). Grease a 12-cup muffin tin. |
| 2 | Blend. Blend eggs, cottage cheese, salt, pepper, and garlic powder until smooth. |
| 3 | Fold. Stir in half the mozzarella, the drained tomato, and the spinach. |
| 4 | Fill. Divide among 12 cups. Top with the rest of the mozzarella. |
| 5 | Bake. Bake 15 to 18 minutes until the edges are gold and the center still jiggles slightly, like the photo. Cool 5 minutes. Two bites is one serving. |
Pro tips
- Blend the cottage cheese. Leave it whole and the bites stay grainy.
- Seed and drain the tomato. Extra juice makes soggy cups.
- Do not overfill. They puff, then settle.
- Pull while they still jiggle. Overbake turns them rubbery.
- No flour. That is how 2g net stays 2g net.
Nutrition
| Nutrient | Per serving (2 bites) |
|---|---|
| Calories | 85 |
| Protein | 10g |
| Net carbohydrates | 2g |
| Total carbohydrates | 2g |
| Fiber | 0g |
| Total fat | 4g |
| Sodium | 210mg |
Estimates with eggs, cottage cheese, mozzarella, tomato, and spinach. A flour crust or extra tomato will raise carbs. These are lower-carb bites, close to keto-zero.
Variations
Bacon cheddar
Add 2 Tbsp cooked bacon and swap mozzarella for cheddar.
Mushroom
Fold in 1/4 cup sautéed chopped mushrooms.
Jalapeño
Add 1 Tbsp minced jalapeño with the spinach.
Mini silicone
Use silicone cups on a sheet if your tin sticks.
Storage
| Method | Time | Notes |
|---|---|---|
| Eat now | Best | After a 5-minute cool so they release |
| Refrigerator | Up to 4 days | Reheat 20 seconds or eat cold |
| Freezer | Up to 1 month | Wrap. Thaw overnight, then warm |
FAQ
Test your knowledge
5 quick questions about these bites
1. Protein per serving (2 bites)?
2. Net carbs per serving?
3. How many bites in a tin?
4. Why blend the cottage cheese?
5. When do you pull the bites?
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