Mornings go smoother when breakfast is already waiting in the fridge. High-Protein Spinach and Cheese Egg Muffins are fluffy, savory, and packed with enough protein to keep you full until lunchno midmorning snack crash.
I started making these back in 2019 when I needed grab-and-go options that actually tasted homemade. The first batch came out so golden and puffy my husband thought I’d ordered them from a café. The trick is whisking the eggs until they’re just barely frothyit keeps them tender instead of rubbery, and after testing this recipe at least two dozen times, I promise that step matters.
Olivia Farnsworth
High-Protein Spinach and Cheese Egg Muffins Recipe Easy
These High-Protein Spinach and Cheese Egg Muffins are a perfect gluten-free and low-carb option packed with extra protein thanks to cottage cheese. They are simple to prepare and great for meal prep or a quick breakfast.
Set your oven to preheat at 325 degrees Fahrenheit and grease a 12-cup muffin tin with a neutral oil or line with silicone cups.
Place eggs, cottage cheese, garlic powder, black pepper, and kosher salt into a blender or food processor and blend until smooth, about 30 to 45 seconds.
Distribute the chopped baby spinach and shredded cheddar cheese evenly into the prepared muffin cups.
Pour the egg mixture into each muffin mold, filling nearly to the top.
Bake the muffins for 24 to 26 minutes or until the tops are lightly browned and a toothpick inserted comes out clean.
Allow the muffins to cool completely in the pan; they will shrink slightly as they cool.
Use a small silicone spatula to gently remove the muffins from the tin once fully cooled.
Notes
Store the egg muffins in an airtight container in the refrigerator for up to 4 days. Reheat them using an air fryer at 325F for about 5 minutes until warmed through. For a more tender texture, try steaming your muffins by placing a water-filled baking dish on the lower oven rack while baking. If muffins stick, try silicone molds or bake the mixture in a greased 9×9 or 9×13 baking dish with additional cook time. Avoid exceeding 325F temperature to prevent overcooking; adjust to 300F if your oven runs hot.
Why You’ll Love These Egg Muffins
These little savory bites make weekday mornings feel effortless. Here’s what makes them so satisfying:
Seriously high in protein: The cottage cheese sneaks in extra protein without weighing down the textureyou get fluffy muffins and lasting fullness.
Naturally gluten-free and low-carb: Perfect if you’re looking for something light yet filling without bread or flour.
Meal prep gold: Bake once on Sunday, and you’ve got grab-and-go breakfasts waiting all week in the fridge.
Kid-friendly and freezer-friendly: My niece won’t eat eggs any other way, and these freeze beautifully for up to three months.
Key Ingredients That Make This Work
You need just seven everyday ingredients to pull this off. The cottage cheese is the secret weaponit blends smooth and adds creaminess plus extra protein without any grainy texture. Use 4% milkfat for the richest flavor; it makes a difference.
Baby spinach keeps things tender and quick to chop, while shredded cheddar cheese gives each bite that cozy, melty comfort. Garlic powder, black pepper, and kosher salt bring enough flavor that you won’t miss heavier add-ins.
Pro Tip: If your blender struggles with cottage cheese, let it sit at room temperature for 10 minutes before blendingit loosens up and whips smoother.
How to Make High-Protein Spinach and Cheese Egg Muffins
The process is almost too easy. You’ll blend the eggs with cottage cheese and seasonings until completely smooththis is what keeps them fluffy instead of dense. Then you divide the spinach and cheddar among your muffin cups, pour the egg mixture over top, and bake low and slow at 325°F.
They’ll puff up beautifully in the oven and deflate just slightly as they cool, which is totally normal. Let them cool completely in the tin before removing with a silicone spatula, or they might stick.
Step
What to Do
Time
1
Preheat oven to 325°F; spray muffin tin
2 min
2
Blend eggs, cottage cheese, and seasonings
1 min
3
Divide spinach and cheddar into muffin cups
3 min
4
Fill cups with egg mixture
2 min
5
Bake until golden and set
24–26 min
6
Cool completely, then remove
15 min
Tips for Perfect Texture Every Time
If your muffins turn out rubbery, your oven might be running hotdrop the temperature to 300°F and bake a few minutes longer. Slow, gentle heat keeps eggs tender. After years of testing egg dishes, I’ve learned that patience here is everything.
Sticking issues? Silicone muffin liners are foolproof, or you can bake the whole batch as a casserole in a greased 9×9 dish. The water bath trick mentioned in the notes makes a huge difference for ultra-silky textureit mimics sous vide steaming.
Swaps and Variations
You can easily switch up the fillings based on what’s in your fridge. Here are some simple swaps that work beautifully:
Ingredient
Swap Option
Cheddar cheese
Mozzarella, Swiss, or pepper jack
Baby spinach
Kale, arugula, or bell peppers (finely chopped)
4% cottage cheese
2% or fat-free (texture will be slightly less rich)
Garlic powder
Onion powder or smoked paprika
How to Store and Reheat
Once cooled, stack these in an airtight container with parchment between layers. They’ll stay fresh in the fridge for up to four daysI usually make a full batch on Sunday and eat them through Thursday.
Reheat in the air fryer at 325°F for about five minutes, or microwave for 30 to 45 seconds if you’re in a rush. For longer storage, freeze them individually wrapped in plastic, then drop into a freezer bag. They’ll keep for up to three months and thaw overnight in the fridge.
Note: Reheating in the air fryer brings back that just-baked texture better than the microwaveit’s worth the extra two minutes if you have time.
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FAQs (High-Protein Spinach and Cheese Egg Muffins)
How long do these egg muffins last in the fridge?
Store these muffins in an airtight container for up to 5 days in the refrigerator. They reheat beautifully in the microwave for 30-45 seconds. I always make a batch on Sunday for quick weekday breakfasts.
Can I freeze this recipe for meal prep?
Absolutely! These freeze perfectly for up to 3 months in freezer-safe bags. Thaw overnight in the fridge, then reheat in the microwave. They taste just as fresh as when first baked.
What cheese works best for maximum protein?
Cottage cheese mixed with shredded cheddar gives the highest protein content. Greek feta or mozzarella also work well. I’ve tested various combinations and cottage cheese consistently delivers the best texture and nutrition.
Should I squeeze the spinach before adding it?
Yes, always squeeze excess water from thawed frozen spinach using paper towels or a clean kitchen towel. This prevents soggy muffins and ensures they hold their shape perfectly when baked.
How many grams of protein per muffin?
Each muffin contains approximately 8-10 grams of protein, depending on your cheese choice. Using cottage cheese and adding a scoop of unflavored protein powder can boost this to 12-14 grams per serving.
Why These Egg Muffins Belong in Your Weekly Routine
These High-Protein Spinach and Cheese Egg Muffins bake up golden and tender in just under half an hour, filling your kitchen with that buttery, savory aroma that makes everyone wander in asking what’s for breakfast. You’ll love how they turn outfluffy on the inside with crispy golden edges that peel away from the tin so easily. They’re the kind of breakfast that feels like you put in real effort, even though the blender did most of the work.
If you want a little more richness, crumble in some cooked bacon or sausage before bakingmy sister does this every time and swears it’s the best version. You can also toss in sun-dried tomatoes or fresh herbs like chives or parsley for a brighter flavor. A trick I learned from my grandmother’s kitchen: always let egg dishes rest a few minutes after baking so they firm up and slice cleanly without falling apart. Store them stacked in the fridge with parchment between layers, and they’ll stay tender all week long.
I’d love to hear if you tried these with your favorite cheese or veggie combotag me in your photos or leave a comment below sharing how they turned out. Did you grow up with savory egg bakes like this, or is this a new morning ritual for your family? Either way, save this recipe and share it with someone who’s always rushing out the door without breakfast. It’s the kind of recipe that makes mornings feel a little more manageable and a lot more delicious.
With a passion for wholesome cooking inspired by family traditions, I create healthy, simple recipes focused on sourdough, shrimp, chicken, and balanced meals for everyday wellness.
Every recipe here is tested in my kitchen using U.S. measurements and easy-to-find ingredients, so you can cook confidently.
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