(Loaded with Chicken, Eggs & Bell Peppers)
Perfect for busy mornings, fat loss phases, and protein goals.
📝 Quick Description
These savory egg muffins are fluffy, cheesy, and packed with lean protein from eggs, chicken, and cottage cheese. They’re low-carb, meal-prep friendly, and taste even better reheated.
Perfect for:
• Grab-and-go breakfast
• Post-workout meal
• High-protein snack
• Fat-loss meal prep
⏱ Servings & Timing
- Makes: 12 muffins
- Prep Time: 10–15 minutes
- Bake Time: 20–25 minutes
- Total Time: 35–40 minutes
Serving size: 2 muffins
🛒 Ingredients
Protein Base
- 8 large eggs
- 1 cup egg whites
- 1 cup cooked shredded chicken breast (or turkey)
- 1 cup low-fat cottage cheese (blended smooth)
- 1 cup shredded mozzarella (part-skim)
Veggie Mix
- ½ cup red bell pepper (diced)
- ½ cup yellow/orange bell pepper (diced)
- ¼ cup green onions (optional)
- ¼ cup spinach (chopped, optional)
Seasoning
- 1 tsp garlic powder
- 1 tsp onion powder
- ½ tsp smoked paprika
- ½ tsp black pepper
- ½ tsp salt (or to taste)
- 1 tsp Italian seasoning
👩🍳 Step-By-Step Instructions
1️⃣ Preheat
Preheat oven to 375°F (190°C).
Grease a 12-cup muffin tin or use silicone liners.
2️⃣ Blend the Creamy Base
In a blender combine:
- Cottage cheese
- Eggs
- Egg whites
- Seasonings
Blend until smooth and slightly frothy.
This creates a fluffy texture instead of dense egg muffins.
3️⃣ Add Protein & Veggies
In a large bowl combine:
- Shredded chicken
- Bell peppers
- Spinach
- Half of the shredded mozzarella
Pour egg mixture over and stir gently.
4️⃣ Fill Muffin Tin
Divide mixture evenly into muffin cups (about ¾ full).
Top with remaining mozzarella.
5️⃣ Bake
Bake for 20–25 minutes
Until tops are golden and centers are set.
Let cool 5–10 minutes before removing.
💪 Nutrition (Per Muffin – Approximate)
Calories: ~120
Protein: 11–12g
Carbs: 2–3g
Fat: 7g
Per 2 muffins:
Calories: 240
Protein: 22–24g
Eat 4 muffins = ~45g protein breakfast 🔥
🔥 Make It Even Higher Protein
- Add ½ scoop unflavored protein powder to egg mix
- Increase chicken to 1½ cups
- Swap mozzarella for reduced-fat cheddar
You can push it to 14g protein per muffin.
🧊 Storage & Meal Prep
Fridge: 5 days
Freezer: 2 months
Reheat:
Microwave 30–45 seconds
Or air fry 3–4 minutes for crispy edges
🥑 Low Carb?
Already low carb (~2–3g per muffin).
To go keto:
- Use full-fat cheese
- Add cooked bacon bits
- Skip sweet veggies
💡 Flavor Variations
Mexican Style:
Add taco seasoning + jalapeños
Mediterranean:
Add feta + olives
Buffalo:
Add buffalo sauce + blue cheese
Pizza Style:
Add turkey pepperoni + oregano
