Mornings shouldn’t be stressful, and breakfast shouldn’t leave you hungry by 10 a.m. These High-Protein Spinach and Cheese Egg Muffins solve both problemsfluffy, savory, and loaded with the kind of fuel that actually keeps you going.
I tested this batch seven times last spring because the first few collapsed in the center. Turns out, the ratio of egg to cheese matters more than you’d thinktoo much cheese weighs them down, too little and they taste bland. Now they bake up golden every time, and I grab two on my way out the door at least three mornings a week.
Joe Rooney
High-Protein Spinach and Cheese Egg Muffins Recipe Easy
These High-Protein Spinach and Cheese Egg Muffins are a delicious and nutritious option perfect for a gluten-free, low-carb diet. Packed with protein from cottage cheese and eggs, plus fresh spinach and cheddar cheese, they make a great make-ahead breakfast or snack.
Set your oven to heat at 325°F and lightly oil a 12-cup muffin tray or prepare silicone liners.
Combine eggs, cottage cheese, garlic powder, black pepper, and salt in a blender; process until completely blended and smooth, about 30 to 45 seconds.
Distribute the chopped spinach and shredded cheddar evenly across the muffin cups.
Pour the egg mixture into each cup, filling nearly to the brim.
Place the tray in the oven and bake for approximately 24 to 26 minutes until the tops are lightly browned and a toothpick inserted in the center comes out clean.
Allow the muffins to cool fully in the tin, noting they will shrink slightly as they cool.
After cooling, gently loosen and lift each egg muffin from the tin using a small silicone spatula.
Notes
Store the muffins in a sealed container in the fridge for up to 4 days. To reheat, warm them in an air fryer at 325°F for about 5 minutes. For more tender results, try placing a baking dish filled halfway with water on the oven’s bottom rack before baking to create steam. If you encounter sticking, silicone muffin molds can be a reliable alternative. Avoid baking at temperatures higher than 325°F to ensure slow, even cooking and prevent over-rising.
Why You’ll Love These Egg Muffins
Breakfast prep just got easier. These High-Protein Spinach and Cheese Egg Muffins are the kind of recipe you make once and reach for all week longno scrambling at 6 a.m., no drive-thru guilt.
Packed with protein: Each muffin delivers serious staying power thanks to eggs, cottage cheese, and cheddarperfect for busy mornings when you need real fuel.
Gluten-free and low-carb: Naturally light on carbs without trying, so they fit into most eating styles without any tweaks.
Meal-prep friendly: Bake a batch on Sunday, stash them in the fridge, and you’re set for the week. They reheat beautifully and never taste like leftovers.
Beginner-proof: If you can crack eggs and press a blender button, you can make these. No fancy skills required.
The Secret Ingredient That Changes Everything
Here’s the trick I learned after testing this recipe more times than I’d like to admit: cottage cheese blended into the egg base is what makes these muffins so tender and protein-rich. It melts into the eggs completelyno lumps, no weird textureand adds a creamy richness you won’t get from eggs alone.
The spinach and shredded cheddar cheese go straight into the muffin tin before you pour in the egg mixture. That way, every bite has greens and melty cheese without any extra stirring or fuss. Garlic powder, black pepper, and kosher salt keep the flavor savory and satisfyingnot bland or boring.
Pro Tip: Use 4% milkfat cottage cheese if you can find it. The extra richness makes a difference, and the protein boost is worth it.
How to Make High-Protein Spinach and Cheese Egg Muffins
This recipe comes together fast. You’ll blend the egg base, divide the spinach and cheese, pour, and bake. The hardest part is waiting for them to cool so you don’t burn your fingers pulling them out of the tin.
Step
What to Do
Time
1
Preheat oven to 325°F and spray a non-stick 12-muffin tin with oil (or use silicone liners)
2 min
2
Blend eggs, cottage cheese, garlic powder, black pepper, and salt until completely smooth
1 min
3
Divide chopped spinach and shredded cheddar evenly among muffin cups
3 min
4
Fill each muffin cup almost to the top with egg mixture
2 min
5
Bake until slightly golden and toothpick comes out clean
24–26 min
6
Cool completely in the tin before removing with a silicone spatula
15 min
Note: They’ll puff up in the oven and deflate a bit as they coolthat’s totally normal and doesn’t mean you did anything wrong.
Tips for Perfect Egg Muffins Every Time
After years of testing egg-based breakfast recipes, I’ve learned a few tricks that make all the difference between muffins that stick to the pan and ones that pop out cleanly.
Don’t crank the heat: Keep your oven at 325°F max. If your oven runs hot, drop it to 300°F. Slow and gentle heat keeps the eggs tender, not rubbery.
Use a water bath for extra tenderness: Before preheating, place a baking dish half-filled with water on the bottom oven rack. The steam mimics sous vide and keeps the muffins incredibly soft.
Let them cool completely: Pulling them out too soon leads to sticking and tearing. Patience pays off here.
Swap your pan if they stick: Silicone muffin molds or a quality non-stick tin make removal effortless. If all else fails, bake the mixture in a greased 9×9 or 9×13 dish and slice into squares.
How to Store and Reheat
These muffins are built for meal prep. Once they’re completely cool, transfer them to an airtight container and refrigerate for up to four days. I usually make a batch Monday night and have breakfast sorted through Friday.
Storage Method
How Long
Best Way to Reheat
Refrigerator (sealed container)
Up to 4 days
Air fryer at 325°F for 5 minutes, or microwave 30–45 seconds
Freezer (wrapped individually)
Up to 2 months
Thaw overnight in fridge, then reheat as above
Pro Tip: Wrap each muffin in parchment or plastic wrap before freezing so you can grab just what you need without defrosting the whole batch.
Ways to Serve These Muffins
You can eat these straight from the container while standing at the counter (no judgment), or dress them up a little depending on your morning vibe. I like to pair two muffins with a handful of berries or a slice of avocado for a more filling breakfast.
They’re also great for grab-and-go lunches, post-workout snacks, or even a light dinner when you just can’t deal with cooking. The protein keeps you full without weighing you down, and the flavor is savory enough that you won’t get bored eating them several days in a row.
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FAQs (High-Protein Spinach and Cheese Egg Muffins)
How long do these egg muffins stay fresh?
These muffins stay fresh in the refrigerator for up to 5 days when stored in an airtight container. You can also freeze them for up to 3 months. I recommend letting them cool completely before storing to prevent condensation buildup.
Can I make this recipe dairy-free?
Yes, you can substitute the cheese with nutritional yeast or dairy-free cheese alternatives. The texture will be slightly different, but they’ll still be delicious and protein-packed. Use about 2 tablespoons of nutritional yeast for every 1/4 cup of cheese.
What’s the best way to reheat these muffins?
Microwave individual muffins for 30-45 seconds, or warm them in a 350°F oven for 8-10 minutes. For frozen muffins, thaw overnight in the fridge first. The oven method gives the best texture, keeping them fluffy rather than rubbery.
Can I use frozen spinach instead of fresh?
Absolutely! Thaw frozen spinach completely and squeeze out all excess water using a clean kitchen towel. Use about half the amount of frozen spinach compared to fresh since it’s more concentrated. This prevents soggy muffins.
How many grams of protein are in each muffin?
Each muffin contains approximately 8-10 grams of protein, depending on the type and amount of cheese used. The protein comes mainly from the eggs and cheese, making this dish an excellent breakfast or snack option for active lifestyles.
These High-Protein Spinach and Cheese Egg Muffins bake up golden and tender in just under 30 minutes, and they actually keep you full until lunch. You’ll love how fluffy they turn outsavory, satisfying, and never rubbery. They smell incredible coming out of the oven, and honestly, they taste even better the next day.
Try stirring in diced bell peppers or crumbled sausage if you want to switch things up. Swap cheddar for feta or Gruyère when you’re feeling fancy. A trick I learned from testing these over and over: let them cool completely before storing, and they’ll stay tender all week. Reheat gently in the microwave or air fryer, and they taste just-baked fresh.
I’d love to know how yours turn outsnap a photo and share it, or tell me what mix-ins you tried. Did your mom or grandmother make something similar on busy mornings? Save this recipe for someone who needs an easy, nourishing breakfast they can grab on the go. Here’s to mornings that feel a little less rushed and a lot more delicious.
