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High Protein Egg Muffins

Fluffy baked egg muffins with spinach, feta, cottage cheese, and turkey sausage. 22g protein per serving, ready in 30 minutes — perfect for weekly breakfast meal prep.
Print Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 6 servings (2 muffins each)
Course: Breakfast
Cuisine: American
Calories: 260
Ingredients Method Notes

Ingredients
  

  • 12 large eggs
  • 1 cup low-fat cottage cheese
  • 6 oz cooked turkey breakfast sausage crumbled
  • 2 cups fresh baby spinach roughly chopped
  • 1/2 cup crumbled feta cheese
  • 1/2 cup red bell pepper finely diced
  • 1/4 cup red onion finely diced
  • 1 teaspoon garlic powder
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon fine sea salt
  • 1/4 teaspoon freshly ground black pepper
  • Olive oil spray for the tin

Method
 

  1. Preheat oven to 350°F (175°C). Generously coat a 12-cup muffin tin with olive oil spray.
  2. In a large bowl, whisk eggs, cottage cheese, garlic powder, smoked paprika, salt, and pepper for 60 seconds until smooth and frothy.
  3. Fold in spinach, turkey sausage, bell pepper, red onion, and feta until evenly distributed.
  4. Fill each muffin cup three-quarters full, stirring the bowl between cups.
  5. Bake 18–22 minutes until centers are just set with a slight jiggle.
  6. Rest 5 minutes in the tin, then release with a thin knife and cool on a wire rack.

Notes

Nutrition per serving (2 muffins): 260 calories, 22g protein, 7g carbs, 15g fat, 1g fiber, 620mg sodium. Refrigerate up to 5 days; freeze up to 3 months. Reheat at 70% microwave power 40–60 seconds.