High-Protein Egg Muffin Cups with Spinach and Tomatoes (Print)

Protein-packed muffin cups with spinach, tomatoes, and eggs for easy breakfast meal prep

# Ingredients:

→ Eggs & Dairy

01 - 8 large eggs
02 - 1/2 cup low-fat cottage cheese
03 - 1/4 cup shredded cheddar cheese, optional

→ Vegetables

04 - 1 cup fresh baby spinach, chopped
05 - 1 cup cherry tomatoes, quartered
06 - 1/4 cup red bell pepper, finely diced
07 - 2 green onions, sliced

→ Seasonings

08 - 1/2 teaspoon salt
09 - 1/4 teaspoon black pepper
10 - 1/4 teaspoon smoked paprika, optional

→ Cooking

11 - Olive oil spray or muffin liners

# Directions:

01 - Preheat oven to 350°F. Lightly grease a 12-cup muffin tin with olive oil spray or line with paper muffin liners.
02 - In a large mixing bowl, whisk together eggs and cottage cheese until smooth. Stir in shredded cheddar cheese if using.
03 - Add chopped spinach, cherry tomatoes, red bell pepper, and green onions to the egg mixture. Season with salt, black pepper, and smoked paprika.
04 - Evenly divide the mixture among the 12 muffin cups, filling each approximately 3/4 full.
05 - Bake for 18 to 22 minutes, or until the eggs are set and the tops are lightly golden.
06 - Remove from oven and let cool for a few minutes. Run a knife around the edges to release if necessary.
07 - Serve warm, or let cool completely before storing in an airtight container in the refrigerator for up to 4 days.

# Expert Tips:

01 -
  • High in protein and low in carbohydrates, keeping you full and energized.
  • Gluten-free and vegetarian-friendly to suit various dietary needs.
  • Extremely versatile and easy to customize with your favorite vegetables or cheeses.
  • Freezes beautifully, making them the ultimate grab-and-go breakfast solution.
02 -
  • Ensure all vegetables are diced finely so they distribute evenly throughout the egg mixture.
  • Do not overfill the muffin cups; filling them 3/4 full allows the eggs to rise without spilling over.
  • If using particularly watery tomatoes, you can gently pat the quarters dry before adding them to the batter to prevent excess moisture.
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