Mornings feel easier when something warm, savory, and ready-to-grab is waiting in the fridge. High-Protein Spinach and Cheese Egg Muffins are that breakfast fluffy, packed with greens and melty cheese, and they hold up beautifully all week long.
I started testing egg muffin variations back in 2019 when I wanted something portable that didn’t taste like cardboard by day three. The trick? A splash of milk and a hot oven it keeps the texture light instead of rubbery. My daughter grabbed two on her way out the door last Tuesday and texted me “actually good cold” an hour later.
PrintHigh-Protein Spinach and Cheese Egg Muffins – Easy Recipe
These High-Protein Spinach and Cheese Egg Muffins are a delicious option for meal prep or snacks. Packed with protein and flavor, they come together quickly and bake to a golden finish, perfect for any time of day.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: Serves 12 1x
- Category: Breakfast
- Method: Baked
- Cuisine: American
- Diet: Gluten-free, Low-carb
Ingredients
- 10 large eggs
- 1 1⁄2 cups 4% milkfat cottage cheese
- 1⁄2 teaspoon garlic powder
- 1⁄2 teaspoon ground black pepper
- 1⁄2 teaspoon kosher salt
- 1 cup baby spinach finely chopped
- 1 cup shredded cheddar cheese
Instructions
- Heat your oven to 325F and grease a 12-cup muffin pan using oil or line with silicone muffin liners.
- Blend eggs, cottage cheese, garlic powder, black pepper, and salt in a food processor until the mixture is completely smooth, about 30 to 45 seconds.
- Spread the chopped spinach and shredded cheddar evenly among the muffin cups, then fill each nearly to the top with the egg blend.
- Bake for 24 to 26 minutes until the muffins have a light golden color and a toothpick inserted comes out clean.
- Let the muffins cool completely inside the pan before removing them gently with a spatula.
Notes
- Storage: Keep in a sealed container in the fridge for up to 4 days
- Reheat at 325F in an air fryer for approximately 5 minutes
- For extra moist muffins, bake with a water bath by placing a water-filled dish on the oven’s bottom rack during baking
- Silicone muffin liners help prevent sticking, or bake as a casserole in a greased baking dish
- Avoid ovens hotter than 325F to ensure even cooking without drying out
Nutrition
- Serving Size: 1 muffin
- Calories: 150 kcal
- Sugar: 1g
- Sodium: 350mg
- Fat: 10g
- Saturated Fat: 5g
- Unsaturated Fat: 2g + 3g
- Trans Fat: 0g
- Carbohydrates: 2g
- Fiber: 1g
- Protein: 12g
- Cholesterol: 200mg
Why You’ll Love These Egg Muffins
These High-Protein Spinach and Cheese Egg Muffins pack 12 grams of protein per serving thanks to a clever addition: cottage cheese blended right into the egg base. It keeps them tender and moist without tasting cottage cheese-y at all.
- Meal prep magic: Bake once on Sunday, grab breakfast all week.
- Naturally gluten-free and low-carb: Perfect if you’re keeping things light but still want something satisfying.
- Kid-approved: The melty cheddar and mild spinach make these an easy win even for picky eaters.
The Secret Ingredient: Cottage Cheese
Blending cottage cheese into the egg mixture transforms the texture. Instead of dense, rubbery muffins, you get a creamy, almost soufflé-like bite. The 4% milkfat version works best here it adds richness without extra liquid that can make muffins soggy.
You won’t taste the tang once it’s baked with garlic powder, black pepper, and kosher salt. What you will notice is how these stay moist on day three in the fridge, which is rare for egg-based meal prep.
Key Ingredients That Matter
Every ingredient here plays a role nothing’s fussy, but the details make a difference.
| Ingredient | Why It Works |
|---|---|
| Large eggs | The base use cold eggs straight from the fridge for a smoother blend. |
| 4% milkfat cottage cheese | Adds creaminess and protein without watering down the batter. |
| Baby spinach, finely chopped | Mild flavor, easy to distribute, and no tough stems to chew through. |
| Shredded cheddar cheese | Melts beautifully and adds that savory, nostalgic flavor we all crave. |
| Garlic powder, black pepper, kosher salt | Simple seasoning that lets the eggs and cheese shine. |
How to Make Them (Step by Step)
Start by preheating your oven to 325°F not higher. A gentle temperature keeps the eggs tender instead of rubbery. Spray your non-stick muffin tin (or use silicone liners if you’re worried about sticking).
Toss the eggs, cottage cheese, garlic powder, black pepper, and kosher salt into a blender and whiz on high for 30 to 45 seconds until completely smooth. Then divide your chopped baby spinach and shredded cheddar evenly among the 12 muffin cups. Pour the egg mixture almost to the top of each mold.
Bake for 24 to 26 minutes, until they’re just golden on top and a toothpick comes out clean. Let them cool completely in the tin they’ll puff up during baking and deflate slightly as they cool, which is totally normal. Once cooled, use a small silicone spatula to pop them out.
Tips for Perfect Texture Every Time
- Pro Tip: Place a baking dish filled halfway with water on the bottom oven rack before preheating. The steam mimics sous vide and keeps muffins extra moist.
- If your oven runs hot: Drop the temp to 300°F to prevent overcooking.
- Sticking issues? Silicone muffin molds are foolproof, or bake the whole batch in a greased 9×9 dish as a casserole instead.
How to Store and Reheat
Once cooled, stack these High-Protein Spinach and Cheese Egg Muffins in an airtight container with a piece of parchment between layers to prevent sticking. They’ll keep in the fridge for up to four days.
| Method | Instructions |
|---|---|
| Microwave | 30–45 seconds on high (easiest for mornings on the run). |
| Air fryer | 325°F for about 5 minutes crisps the edges nicely. |
| Cold | Honestly? They’re surprisingly good straight from the fridge. |
Ways to Serve Them
These work for breakfast, snacks, or even a light lunch. Pair them with a handful of cherry tomatoes, a slice of avocado, or a few berries on the side for balance.
You can also tuck one into a whole grain English muffin with a little hot sauce for a portable breakfast sandwich. My favorite way? Warmed up with a drizzle of hot honey and a pinch of flaky salt sweet, savory, and just a little indulgent.
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FAQs ( High-Protein Spinach and Cheese Egg Muffins )
How long do these egg muffins stay fresh?
Store them in the refrigerator for up to 5 days in an airtight container. For longer storage, freeze for up to 3 months. I recommend reheating in the microwave for 30-60 seconds or in a 350F oven for 5-8 minutes until warmed through.
Can I substitute different vegetables in this recipe?
Absolutely! Bell peppers, diced tomatoes, mushrooms, or broccoli work wonderfully. Just make sure to saute watery vegetables like mushrooms first to prevent soggy muffins. Keep the total vegetable amount similar to maintain the proper texture.
What type of cheese works best for these muffins?
Sharp cheddar, Swiss, or feta cheese are my top choices for flavor and melting quality. Avoid pre-shredded cheese if possible – freshly grated cheese melts better and has superior taste. Use about 1/4 to 1/3 cup of cheese per 6-muffin batch.
Why are my egg muffins rubbery or tough?
Overcooking is the main culprit for rubbery texture. Bake at 350F and check for doneness at 18-20 minutes – they should be just set in the center. Also avoid over-beating the eggs, which incorporates too much air and creates a dense result.
How much protein do these muffins contain per serving?
Each muffin typically contains 8-12 grams of protein, depending on the cheese type and amount used. The combination of whole eggs and cheese makes this dish an excellent high-protein breakfast or snack option that keeps you satisfied longer.
These High-Protein Spinach and Cheese Egg Muffins take just 26 minutes start to finish, and they’re beautifully tender with that creamy cottage cheese trick working its magic. You’ll love how they hold up all week without going rubbery golden tops, melty cheddar, and a soft bite that tastes fresh even on day four. They’re the kind of make-ahead win that makes mornings feel less chaotic and a little more nourishing.
Try stirring in crumbled feta and sun-dried tomatoes for a Mediterranean twist, or swap the cheddar for pepper jack if you like a little heat. A pinch of smoked paprika in the egg mixture adds warmth without overwhelming the spinach. Store them stacked with parchment between each muffin so they don’t stick together, and reheat gently I learned that from testing dozens of egg bakes, and it makes all the difference. They’re also wonderful tucked into a whole wheat pita with avocado and a drizzle of hot sauce.
If you make these, I’d love to see how they turn out in your kitchen tag me or leave a comment with your favorite add-ins. Did your kids actually eat their greens this time? Share this recipe with a friend who’s always rushing out the door, or pin it for your next meal prep Sunday. Here’s to mornings that start a little easier and taste a whole lot better.
