Savory • Fluffy • Golden • 20g Protein Per Muffin
📝 Quick Description
These high-protein egg muffins are loaded with eggs, cottage cheese, shredded chicken (or turkey sausage), and melty mozzarella.
They bake into fluffy, cheesy, handheld protein bombs that are perfect for breakfast, post-workout, or grab-and-go snacks.
No flour.
No junk.
Just real protein.
⏱ Servings & Timing
• Makes: 12 muffins
• Prep Time: 10 minutes
• Bake Time: 20–25 minutes
• Total Time: 30–35 minutes
🛒 Ingredients
🥚 Base
• 8 large eggs
• 1 cup egg whites (boosts protein without extra fat)
• 1 cup full-fat cottage cheese (blend smooth if preferred)
💪 Protein Boost
Choose one or combine:
• 1½ cups cooked shredded chicken
OR
• 1 cup lean ground turkey (cooked)
OR
• 1 cup diced turkey sausage
For max protein → use chicken + egg whites.
🧀 Cheese
• 1 cup shredded mozzarella
• ½ cup shredded cheddar
• ¼ cup grated parmesan
🧄 Seasoning
• ½ tsp garlic powder
• ½ tsp onion powder
• ½ tsp Italian seasoning
• ½ tsp salt
• ½ tsp black pepper
Optional: chopped parsley for garnish.
👩🍳 Step-By-Step Instructions
1️⃣ Preheat
Preheat oven to 375°F (190°C).
Grease a 12-cup muffin tin or use silicone liners.
2️⃣ Mix the Base
In a large bowl whisk:
• Eggs
• Egg whites
• Cottage cheese
Whisk until smooth.
3️⃣ Add Protein & Cheese
Stir in:
• Cooked shredded chicken or turkey
• Mozzarella
• Cheddar
• Parmesan
• Seasonings
Mix well.
4️⃣ Fill Muffin Cups
Divide mixture evenly between 12 muffin cups.
Fill about ¾ full.
5️⃣ Bake
Bake 20–25 minutes until:
✔ Tops are golden
✔ Centers set
✔ Edges slightly browned
Let cool 5 minutes before removing.
💪 Nutrition (Per Muffin – 12 Total)
Approximate (with chicken):
Calories: 210–230
Protein: 18–22g
Carbs: 2–3g
Fat: 13g
Eat 2 muffins =
40g+ protein breakfast.
🔥 Want Even Higher Protein?
Add:
• ½ scoop unflavored whey isolate to egg mixture
• Replace 1 whole egg with ½ cup extra egg whites
You can push to 25g protein per muffin.
🧊 Storage & Meal Prep
Fridge: 5 days
Freezer: 2 months
Reheat:
• Microwave 45 seconds
OR
• Air fryer 3–4 minutes for crispy edges
🥑 Serving Ideas
• Pair with avocado slices
• Add salsa or hot sauce
• Serve with Greek yogurt dip
• Put inside low-carb wrap
