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Protein-Packed, Easy Egg Muffins


Easy Baked Egg Muffins with Veggies and Feta

I love making egg muffins because they take so little time and effort to prepare and they're a great #mealprep item so you can - as I say - make once, eat a bunch! Plus, they can easily be made from items that have a longer shelf life, which is ideal for right now (because, #quarantine). You can always sub out fresh veggies for frozen - and any other type of vegetable depending on what you have available. The eggs plus cottage cheese add egg-stra protein (see what I did there?!) so each muffin packs in 6 grams of protein - which means each 2-muffin serving offers 12 grams of protein! Also, one simple swap makes these lactose-free and suitable for those following a low FODMAP diet - and these muffins are naturally gluten free for those who need it. If you need to freeze these, they freeze well - but we often store them in our fridge in a container because they don't last too long in our house before we eat them all up! I hope you love these muffins as much as we do!

Prep Time: 10 minutes

Cook Time: 25 minutes* (*oven times will vary)

Equipment needed: Muffin Tin (I used a 12-muffin tin and one 6- muffin tin, as this recipe will yield about 18 egg muffins)

Ingredients (yields 9 servings or 18 egg muffins):

12 large eggs, raw

1 C cottage cheese* (*use lactose-free cottage cheese to make this lactose-free and suitable for a low FODMAP diet - I love Green Valley Organic Creamery brand for a lactose-free option!)

1/2 C tomatoes, chopped

1 1/2 C spinach, chopped

1/2 C feta cheese, crumbled

1/4 tsp salt

1/4 tsp ground black pepper

Nonstick cooking oil spray


  1. Preheat oven to 350 degrees Fahrenheit. Spray muffin tin generously with nonstick spray.

  2. Crack eggs into a large mixing bowl. Add salt and pepper and whisk together until the yolks and the whites are mixed well.

  3. Add cottage cheese, veggies (tomatoes and spinach) and feta cheese and whisk again.

  4. Using a spoon, transfer egg mixture to muffin tin, filling each muffin tin about 3/4 full.

  5. Bake in oven for about 25 minutes or until cooked through. Allow egg muffins to rest and cool for about 5-10 minutes before eating them and allow them to cool completely before storing in the fridge or freezer. You can defrost these overnight by thawing in the fridge and reheating in the microwave for about 20-30 seconds, or you can simply microwave from frozen for a bit longer, until heated throughout. Enjoy!

meal prepped egg muffins
Ready to be stored in the fridge so we can enjoy these over the next few days!

Nutritional Analysis Per Serving (1 serving = 2 egg muffins):

Calories 145 calories, Total Fat 9 g, Saturated Fat 4 g, Cholesterol 260 mg, Carbohydrates 3 g, Fiber 0 g, Protein 12 g, Sodium 344 mg, Calcium 115 mg

*Analysis uses 4% milk-fat cottage cheese (not reduced fat or reduced sodium) and traditional feta cheese. Choosing reduced fat or reduced salt versions and different brands will alter the nutrient analysis of this food. This analysis is solely provided as an estimate.

* I recommend choosing certified gluten free items for all ingredients if all possible sources of cross-contact need to avoided, such as in the case of celiac disease.


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