Quick Description
These High-Protein Veggie Egg Muffins are fluffy, cheesy, and loaded with protein to keep you energized all morning. Made with whole eggs, egg whites, cottage cheese, and colorful vegetables, they are perfect for meal prep, busy mornings, or a grab-and-go breakfast.
Servings & Timing
Servings: 12 egg muffins
Prep Time: 10 minutes
Bake Time: 18–22 minutes
Total Time: 30–35 minutes
Ingredients List
- 6 large eggs
- ½ cup egg whites
- ½ cup cottage cheese (blended for smooth texture)
- ½ cup shredded mozzarella cheese
- ¼ cup diced red bell pepper
- ¼ cup diced green bell pepper
- ¼ cup chopped onion
- ¼ cup chopped spinach or zucchini
- ½ teaspoon garlic powder
- ½ teaspoon Italian seasoning
- Salt & black pepper to taste
- Cooking spray or olive oil (for greasing)
Instructions
1. Preheat & Prepare
Preheat oven to 350°F (175°C).
Grease a 12-cup muffin tin generously with cooking spray or olive oil to prevent sticking.
2. Make the Egg Mixture
In a large mixing bowl, whisk together the whole eggs and egg whites until fully combined.
Add the blended cottage cheese and mix until smooth.
Stir in mozzarella cheese, bell peppers, onion, spinach (or zucchini), garlic powder, Italian seasoning, salt, and black pepper.
3. Fill the Muffin Tin
Evenly divide the mixture into the prepared muffin cups, filling each about ¾ full.
4. Bake
Bake for 18–22 minutes, or until the centers are fully set and the tops are lightly golden.
Insert a toothpick in the center; it should come out clean.
5. Cool & Serve
Allow muffins to cool for 5 minutes before removing from the pan.
Serve warm or let cool completely for meal prep.
Nutrition (Approximate Per Muffin)
Calories: 95
Protein: 9g
Carbs: 2g
Fat: 5g
Fiber: 0.5g
Sugar: 1g
Benefits
- High in protein for muscle support and fullness
- Low-carb and keto-friendly
- Perfect for meal prep
- Customizable with different veggies
- Freezer-friendly breakfast option
Additional Notes
- Blend cottage cheese for a smoother texture.
- Do not overbake or they may become rubbery.
- Let cool slightly before removing to prevent sticking.
Dietary Info
High-Protein: Yes
Low-Carb: Yes
Gluten-Free: Yes
Keto-Friendly: Yes
Brief Introduction
If you’re looking for a simple, protein-packed breakfast that tastes amazing and fits into a busy schedule, these Veggie Egg Muffins are the answer. They’re easy, customizable, and perfect for anyone wanting a healthy start to the day.
Step-by-Step Cooking Guide
- Whisk eggs and egg whites.
- Blend in cottage cheese.
- Add veggies, cheese, and seasonings.
- Fill muffin tin.
- Bake until set.
- Cool slightly and enjoy.
Ingredient Details & Substitutions
Egg Whites: Boost protein while keeping fat lower.
Cottage Cheese: Adds creaminess and protein; Greek yogurt can substitute.
Mozzarella: Swap with cheddar, feta, or pepper jack.
Veggies: Use mushrooms, broccoli, or turkey bacon for variation.
Recipe Variations & Serving Suggestions
- Add cooked turkey sausage or diced ham.
- Top with avocado slices.
- Sprinkle extra cheese on top before baking.
- Serve with salsa or hot sauce.
Storage & Make-Ahead
Refrigerate in an airtight container for up to 4 days.
Freeze for up to 2 months.
Reheat in microwave for 30–45 seconds.
FAQs
Can I make these dairy-free?
Yes, use dairy-free cheese and omit cottage cheese.
Why did my egg muffins deflate?
They naturally deflate slightly as they cool.
Can I use only whole eggs?
Yes, replace egg whites with 2 additional whole eggs.
Optional Personal Story
These egg muffins became my weekly meal prep staple because they’re quick, high in protein, and easy to grab on busy mornings. They keep me full for hours and taste even better the next day.
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Try these High-Protein Veggie Egg Muffins this week for an easy, healthy breakfast. Save this recipe and let me know what veggies you add!
