These quick, easy High Protein Egg Muffins combine sausage, spinach, cheddar, and cottage cheese to deliver about 10 g of protein per muffin. Make a batch on the weekend and grab one or two for a filling, convenient breakfast on busy mornings.
Why you’ll love this recipe!
Protein-packed – Each egg muffin contains about 10 g of protein thanks to eggs and cottage cheese. One or two will keep you satisfied until lunch.
Easy meal prep – Spend roughly 10 minutes prepping and bake a batch you can reheat all week.
Customizable – Swap the meat, cheese, or vegetables to suit your taste or dietary needs.
Table of Contents
- Why you’ll love this recipe!
- Egg Bite Ingredients
- How to Make High Protein Egg Muffins
- Erin’s Tips and Tricks
- Don’t Skip The Cottage Cheese
- Egg Muffin FAQs
- Storage
- More Breakfast Meal Prep Recipes
- High Protein Egg Muffins Recipe
When I can’t decide between a cottage cheese breakfast bowl or an egg white frittata, I make these High Protein Egg Muffins. The eggs and cottage cheese are blended, mixed with sausage and spinach, and baked in muffin cups for a light, soufflé-like texture. The result is a portable, protein-rich breakfast perfect for meal prep.
Whisked eggs and blended cottage cheese give the muffins a custardy texture. Combined with savory sausage, spinach, and melted cheddar, these muffins are easy to make and even easier to reheat during the week.
Egg Bite Ingredients
Eggs – 12 whole eggs provide structure and protein for a dozen muffins.
Breakfast sausage – Use your favorite breakfast sausage, fresh or pre-cooked and chopped.
Cottage cheese – Blended with milk, it creates a creamy, custard-like texture and adds protein.
This section highlights key components. See the recipe card below for exact quantities.
Variations
- Instead of sausage – Try crispy bacon, diced ham, or Canadian bacon.
- Vegetarian option – Omit the meat or use tempeh bacon or a vegan breakfast sausage.
- Mix and match veggies – Add sautéed onions, mushrooms, bell peppers, or broccoli.
- Turn up the heat – Add diced jalapeño or red pepper flakes for spice.
How to Make High Protein Egg Muffins
Step 1: Sauté the fillings. Heat the sausage in a skillet until browned. Add the spinach in the final minute and cook until wilted. Remove from heat and set aside.
Step 2: Blend the cottage cheese. Combine cottage cheese and a splash of milk in a small blender and process until smooth.
Step 3: Whisk the base. Crack the eggs into a large bowl. Add the blended cottage cheese, salt, pepper, chives, and about three-quarters of the shredded cheddar. Whisk until combined.
Step 4: Assemble. Divide the sausage and spinach among silicone or well-greased muffin liners. Pour 1/4 cup of the egg mixture into each cup, then top each with the remaining egg mixture until full. Finish with a sprinkle of the remaining shredded cheddar.
Step 5: Bake and set. Bake at 400°F (204°C) until the muffins are set and lightly golden, about 20 minutes. Let them rest briefly in the tin, then transfer to a wire rack to cool slightly before serving.
Erin’s Tips and Tricks
- If you’re short on time, you can skip blending the cottage cheese and whisk it directly into the eggs; you’ll get small pockets of melted cheese in the muffins.
- The muffins will puff up during baking and may deflate slightly as they cool. To keep them fluffy, whisk the mixture well and fill each cup to the top.
- If you don’t have silicone liners, grease the muffin tin generously so the muffins release easily.
- They’re done when the centers are set and the tops are just beginning to brown.
My Pro Tip
Don’t Skip The Cottage Cheese
Cottage cheese not only boosts protein but also creates a moist, fluffy texture when blended into the eggs. Skip it and the muffins can turn out dense or spongy.
Egg Muffin FAQs
Yes. Substitute the whole eggs for about 2 cups of liquid egg whites for a lighter option.
Raw vegetables release moisture during baking. To avoid watery muffins, sauté vegetables like spinach or mushrooms first to evaporate excess liquid.
Yes. Bake the mixture in a greased 8×8-inch pan, increase bake time by 5–10 minutes, then cool and cut into squares.
Storage
Refrigerator: Store cooled muffins in a paper towel–lined airtight container for 4–5 days.
Freezer: Wrap individual muffins in plastic wrap or parchment, place in a freezer-safe bag in a single layer, and freeze for up to 3 months.
Reheating: Wrap a muffin in a damp paper towel and microwave 30–45 seconds if refrigerated, or 60–90 seconds if frozen. Alternatively, heat in an air fryer at 350°F for 3–4 minutes.
More Breakfast Meal Prep Recipes
Sheet Pan Eggs
Breakfast Quesadilla
English Muffin Breakfast Sandwich
Instant Pot Boiled Eggs
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High Protein Egg Muffins
Ingredients
- 1 tbsp olive oil
- 6 oz. breakfast sausage, fresh or frozen, chopped
- 2 cups spinach, chopped
- ½ cup cottage cheese
- 2 tbsp milk
- 12 eggs
- Salt and pepper
- 1 cup shredded cheddar cheese, divided
- ¼ cup chives, chopped
Instructions
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Preheat oven to 400°F and line a muffin tin with silicone liners or grease well.
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Heat olive oil in a skillet. Add sausage and sauté until browned. Stir in spinach for about 1 minute until wilted, then remove from heat.
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Blend cottage cheese and milk until smooth.
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Whisk eggs in a large bowl, then add the blended cottage cheese, salt, pepper, ¾ cup cheddar, and chives. Mix until combined.
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Divide the sausage-spinach mixture among muffin cups. Use a ¼-cup measure to pour the egg mixture into each cup, then top with the remaining egg mixture so cups are full. Sprinkle with remaining cheddar.
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Bake for about 20 minutes until set and lightly golden. Let cool briefly, then transfer to a wire rack and enjoy.
Notes
- Cottage cheese adds protein and creates a lighter, fluffier texture.
- If you’re short on time, you can skip blending the cottage cheese.
- Fill each muffin cup to the top for the best rise.
- Each muffin has roughly 10 g of protein.
*Calories are an estimate per serving
Nutrition
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