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Easy High-Protein Egg Muffins for School Mornings

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These easy high-protein egg muffins are a lifesaver for busy school mornings. Made with simple ingredients like eggs, cottage cheese, and your choice of mix-ins, they are quick to prepare, perfect for meal prep, and incredibly delicious.

Ingredients

Scale
  • 8 large eggs
  • 1/2 cup small curd cottage cheese
  • 1/2 cup shredded cheddar cheese
  • 1/4 cup milk (whole, 2%, or unsweetened almond milk)
  • 1/2 cup cooked breakfast sausage, crumbled
  • 1/4 cup finely chopped bell pepper (red and green)
  • 1/4 teaspoon salt (fine sea salt)
  • 1/8 teaspoon black pepper (freshly ground)
  • 1/4 teaspoon garlic powder

Instructions

  1. Preheat your oven to 375°F (190°C). Generously grease a 12-cup muffin tin with non-stick cooking spray or butter.
  2. In a large mixing bowl, crack the 8 eggs. Add the cottage cheese, milk, salt, black pepper, and garlic powder. Whisk vigorously for 1 minute, or blend in a blender for 10 seconds for an ultra-smooth texture.
  3. Fold in the crumbled cooked sausage, chopped bell pepper, and shredded cheddar cheese. Stir gently until evenly distributed.
  4. Pour the egg mixture into the prepared muffin cups, filling each about 3/4 full. Use a 1/4 cup measuring cup for even portions.
  5. Bake on the center rack for 15-18 minutes, until the edges are golden brown and the centers are set. A toothpick inserted into the center should come out clean or with a few moist crumbs.
  6. Remove from the oven and let cool in the pan on a wire rack for 5 minutes. Run a small spatula or knife around the edges to release, then pop the muffins out.
  7. Serve warm. Enjoy on their own or with a side of fruit, ketchup, or hot sauce.

Notes

Don’t overbake; start checking at 15 minutes. Grease the pan generously to prevent sticking. Let the muffins rest in the pan for 5 minutes after baking for easy release. Use room temperature ingredients for a fluffier texture. Customize with your favorite mix-ins like bacon, spinach, or feta.

Nutrition

Keywords: high-protein egg muffins, easy breakfast, meal prep, school mornings, egg bites, healthy breakfast, kid-friendly

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