Description
These savory high protein egg muffin cups are the perfect healthy breakfast meal prep recipe. Made with eggs, cottage cheese, spinach, sun-dried tomatoes, and feta, they’re fluffy, flavorful, and ready in 30 minutes. Great for busy mornings, freezer-friendly, and naturally low carb.
Ingredients
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8 large eggs
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1 cup cottage cheese
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½ teaspoon fine sea salt
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1 (8-ounce) jar sun-dried tomatoes in oil, drained and roughly chopped
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1 large handful fresh baby spinach, roughly chopped
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⅓ cup fresh basil leaves, julienned
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¼ cup crumbled feta cheese (for topping)
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Freshly ground black pepper (for topping)
Instructions
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Preheat the oven.
Set your oven to 350°F (175°C). Thoroughly coat a 12-cup muffin tin with cooking spray to prevent sticking. -
Blend the base.
Add the eggs, cottage cheese, and salt to a blender. Pulse 4–5 times until smooth and slightly frothy. -
Add the veggies.
Pour the egg mixture into a bowl. Stir in the chopped sun-dried tomatoes, spinach, and basil until evenly distributed. -
Fill the muffin tin.
Divide the mixture evenly between the 12 cups. Fill each about ¾ full. -
Top and season.
Sprinkle feta cheese on each cup and finish with a twist of black pepper. -
Bake.
Bake for 20–22 minutes, until the egg muffins are puffed and slightly firm in the center. The tops should look set, not wet. -
Cool slightly.
Let them rest in the pan for 5 minutes. They’ll deflate a little — that’s normal! -
Serve or store.
Enjoy warm, or cool completely before storing in an airtight container.
- Prep Time: 10 minutes
- Cook Time: 20 minutes