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Spring High-Protein Baked Egg Muffins

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These spring high-protein baked egg muffins are the perfect easy meal prep breakfast. Packed with protein, tender vegetables, and a secret ingredient for creamy texture, they stay delicious all week long.

Ingredients

Scale
  • 10 large eggs (room temperature)
  • 1/3 cup cottage cheese (full-fat or low-fat)
  • 1/4 cup milk (whole milk or any milk)
  • 1 cup chopped spring vegetables (asparagus, spinach, kale, or mix)
  • 1/2 cup shredded cheese (cheddar, Gruyère, or mozzarella)
  • 1/4 cup finely diced onion (red onion or shallot)
  • 2 cloves garlic, minced
  • 1/2 teaspoon salt (sea salt or kosher salt)
  • 1/4 teaspoon black pepper (freshly ground)
  • 1/4 teaspoon red pepper flakes (optional)
  • 1 tablespoon olive oil or butter
  • 2 tablespoons fresh herbs (chives, parsley, or dill), chopped for garnish

Instructions

  1. Preheat oven to 375°F (190°C). Generously grease a 12-cup muffin tin with butter, oil, or non-stick spray. If using muffin liners, place them in the tin now.
  2. Heat 1 tablespoon olive oil or butter in a large skillet over medium heat. Add diced onion and cook for 2-3 minutes until softened. Add minced garlic and cook for 30 seconds until fragrant.
  3. Add chopped spring vegetables to the skillet. Cook for 2-3 minutes until spinach is wilted or asparagus is bright green and slightly tender. Season with a pinch of salt and pepper. Remove from heat and let cool slightly.
  4. In a blender, combine 6 eggs, cottage cheese, and milk. Blend on high for 20-30 seconds until completely smooth and creamy. Transfer to a large mixing bowl.
  5. Crack remaining 4 eggs into the bowl with the blended mixture. Whisk gently until fully combined. Add salt, black pepper, and red pepper flakes if using. Stir in shredded cheese, reserving about 2 tablespoons for topping.
  6. Divide sautéed vegetables evenly among the 12 muffin cups. Pour egg mixture over vegetables, filling each cup about 3/4 full. Sprinkle reserved cheese on top.
  7. Bake for 18-22 minutes until edges are set and lightly golden, tops are puffed, and a toothpick inserted in the center comes out clean. Internal temperature should reach 160°F (71°C).
  8. Let muffins cool in the tin for 5 minutes. Run a knife around edges if needed, then gently lift out. Transfer to a cooling rack to cool completely before storing.

Notes

Do not overbake; muffins continue cooking after removal. Let vegetables cool before adding to eggs. Grease muffin tin generously. Customize with different vegetables, meats, or cheeses. Store in airtight container in refrigerator for up to 5 days or freeze for up to 3 months.

Nutrition

Keywords: egg muffins, high-protein breakfast, meal prep, spring vegetables, baked eggs, healthy breakfast, gluten-free

Find it online: https://evabake.com/spring-high-protein-baked-egg-muffins-best-easy-meal-prep/