Low Carb • High Protein • Meal-Prep Friendly
⏱ Time
10 min prep • 20–25 min bake
🧁 Yield
12 muffins
🧾 Ingredients
- 6 large eggs
- 1½ cups liquid egg whites
- ¾ cup low-fat cottage cheese (blend smooth for best texture)
- 1 cup shredded reduced-fat cheese
(cheddar, mozzarella, or Colby-jack) - 1½ cups mixed vegetables, finely chopped
- bell peppers
- spinach
- zucchini
- onion
- mushrooms
- ½ tsp salt
- ½ tsp black pepper
- ½ tsp garlic powder
- ½ tsp paprika
Optional protein boost
- ½–1 cup cooked turkey sausage, diced chicken, or lean ham
🥣 Instructions
1️⃣ Prep
- Preheat oven to 375°F (190°C).
- Spray a 12-cup muffin tin generously with nonstick spray or use silicone liners.
2️⃣ Mix the Egg Base
- In a large bowl, whisk together:
- eggs
- egg whites
- blended cottage cheese
- salt, pepper, garlic powder, paprika
3️⃣ Add Fillings
- Fold in vegetables, shredded cheese, and optional protein.
4️⃣ Fill & Bake
- Divide mixture evenly among muffin cups (about ¾ full).
- Bake 20–25 minutes, until:
- centers are set
- tops are lightly golden
5️⃣ Cool & Serve
- Cool 5 minutes before removing.
- Enjoy warm or store for meal prep.
🔢 Nutrition (Approx. per muffin)
- Calories: ~90–100
- Protein: ~9–11 g
- Carbs: ~2–3 g
- Fat: ~4 g
