High-Protein Spinach Mushroom Egg Muffins

Baked egg cups packed with spinach, mushrooms, and cheese — low carb and ready in 35 minutes

These high-protein spinach mushroom egg muffins bake in a muffin tin until the edges brown and the centers set. Eggs and cottage cheese keep them fluffy; spinach, mushrooms, and a few diced carrots match the photo. Each serving of 2 muffins has 22 g of protein and 5 g net carbs.

Low carb, sugar-free, and easy to grab from the fridge.

Prep12 min

Cook23 min

Servings6

Protein22g

Net Carbs5g

Calories260

Why you’ll love these muffins

22g protein per 2 muffins
Only 5g net carbs
No flour
Ready in about 35 minutes
Spinach and mushroom filling
Meal-prep friendly

Health notes

High protein: Eggs plus cottage cheese or feta.
Low carb: Vegetables only — no bread base.
Sugar-free: Seasoning only.
Portable: Two muffins make a full serving.

Key element — cook the vegetables first

Raw mushrooms and spinach release water in the oven. A quick sauté keeps the muffins from turning soggy.

Ingredients

Muffins (12 muffins / 6 servings)

10 large eggs
¾ cup cottage cheese
½ cup shredded cheddar or mozzarella
⅓ cup crumbled feta (optional, for the white bits in the photo)
2 cups fresh spinach, chopped
1½ cups sliced mushrooms
½ small carrot, finely diced
2 green onions, sliced
1 tsp salt
½ tsp black pepper
½ tsp garlic powder
1 Tbsp olive oil or butter
Oil or liners, for the muffin tin

Swaps

No cottage cheese: Use ½ cup extra shredded cheese and 2 extra eggs.
No carrot: Skip it or use red pepper.
Meat: Add ½ cup cooked crumbled sausage or diced ham.
Dairy-free: Skip the cheeses and add extra eggs.

Instructions

Heat the oven. Heat to 375°F (190°C). Grease a 12-cup muffin tin well or use silicone liners.

Cook the vegetables. Sauté mushrooms, carrot, and spinach in oil 4–5 minutes until the liquid cooks off. Cool slightly.

Mix. Whisk eggs, cottage cheese, cheddar, feta, green onion, salt, pepper, and garlic powder. Stir in the cooked vegetables.

Bake. Divide among the cups. Bake 20–23 minutes until puffed and set in the center. Cool 5 minutes before lifting out. Serve 2 muffins per person.

Pro tips

Silicone pans release the muffins cleanly.
Don’t fill past three-quarters — they puff.
If the tops brown too fast, tent loosely with foil.
Let them rest so they don’t tear when you lift them.
Reheat in a toaster oven so the edges crisp again.

Nutrition

Nutrient	Per serving (2 muffins)
Calories	260
Protein	22g
Net carbohydrates	5g
Total carbohydrates	6g
Fiber	1g
Total fat	16g
Sodium	540mg

Estimates based on 12 muffins from eggs, cottage cheese, vegetables, and cheese, with 2 muffins per serving. Exact numbers vary with cheese brands.

Variations

Broccoli cheddar

Swap spinach and mushrooms for chopped broccoli.

Southwest

Add diced jalapeño and cumin; use pepper jack.

Bacon

Fold in 4 slices cooked crumbled bacon.

Mini

Use a mini muffin tin and bake 12–14 minutes.

Storage

Method	Time	Notes
Refrigerator	Up to 4 days	Airtight container
Freezer	Up to 2 months	Wrap individually
Reheat	Microwave 30–45 sec or toaster oven	Toaster oven keeps edges firm

FAQ

Yes. There is no flour, so two muffins stay around 5g net carbs.

The vegetables were not cooked first. Sauté mushrooms and spinach until dry.

Yes. Add extra shredded cheese. The muffins will be a little less fluffy.

Grease the tin very well or use silicone. Paper liners can stick to egg muffins.

Two muffins match the macros on the card.

Yes. Cool fully, wrap, and freeze up to 2 months. Reheat from frozen.

Test your knowledge

5 quick questions about these egg muffins

1. Protein per serving (2 muffins)?

2. Net carbs per serving?

3. Why sauté the vegetables first?

4. About how long does this take?

5. How many muffins is one serving?

High-Protein Spinach Mushroom Egg Muffins