High-Protein Egg Muffin Cups Spinach Tomatoes (Printable)

Savory egg muffin cups with spinach, tomatoes, and protein. Perfect portable breakfast for meal prep and busy mornings.

# Components:

→ 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

# Method:

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 eggs are set and 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 Advice:

01 -
  • They're genuinely the most portable breakfast I've found that doesn't require a bag full of napkins.
  • Your protein intake practically handles itself while you're not paying attention to it.
  • One batch feeds you for days, which means you're basically outsmarting your future self.
02 -
  • Overfilling the cups is the move that teaches you patience the hard way—stick with three-quarters full and thank yourself later.
  • If your tomatoes are particularly juicy, pat them dry with a paper towel first or your muffins will turn out watery instead of custardy.
03 -
  • Let them cool completely before storing or the steam will create condensation that makes them soggy—patience here actually pays dividends.
  • If you're making these for a crowd, double or triple the batch because everyone will eat at least two, and then they'll ask for the recipe.
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