Grab and Go High Protein Cottage Cheese Egg Cups

These portable high protein egg cups uses cottage cheese for a muffin that is light,airy, fluffy and perfect for those busy mornings. Just throw all of the ingredients in a blender or food processor and combine. Each cup (without additional add-ins) is almost 5 grams of protein so with a serving size of 3 cups that’s a whopping 15 grams of protein.

These egg cups are the portable version of my go-to high protein scrambled eggs that I eat at least 4 times a week for breakfast, lunch, or dinner.

Jump to:

• Ingredients
• One Bowl Meal Prep
• Add-ins
• The Steps
• Storage
• Other ways to incorporate eggs for extra protein
• Frequently Asked Questions
• Grab and Go High Protein Egg Cups With Cottage Cheese

Ingredients

The majority of the protein in these egg cups comes from the eggs and cottage cheese. The cottage cheese is the star of the show in this recipe and gives these egg cups their light and fluffy texture. You can use store bought cottage cheese or make your own homemade cottage cheese for just a fraction of the cost.

If you don’t like the texture of cottage cheese but still want the high protein benefits you can whip the cottage cheese prior to adding to your egg mixture or just blend everything in the blender for a longer period of time to fully incorporate the cottage cheese into the batter. I personally love the melty little cheese curds when I bite into a freshly baked egg cup.

If you are lactose intolerant you can still enjoy these by using lactose free cottage cheese.

This recipe calls for two medium onions however don’t shy away if you aren’t normally an onion lover. The onions are pureed so you get all of the flavor without the texture. This is a hack I find myself using often with my onion hating husband.

One Bowl Meal Prep

The best part about these egg muffin cups is that you can blend everything in a blender and pour directly into the muffin tins for easy clean up.

Add-ins

For additional protein you can add additional protein sources such as meat, homemade queso blanco, smoked salmon, homemade farmer’s cheese. Add additional flavor with some veggies, cheese, or even Dijon mustard

The Steps

This is truly a no fuss recipe. The use of a food processor or blender makes these protein egg cups come together in no time.

Step 1: Prep the oven and muffin tins

Preheat the oven to 375 degrees. Spray the muffin tin generously with non stick cooking spray. This recipe makes 18 large egg cups or 72 mini egg cups.

Step 2: Puree the onions

Place the onions, melted butter, and olive oil in the blender or food processor and blend until a smooth paste forms. Note: If you use a food processor then the liquid batter may leak out depending on the type of processor used.

Step 3: Blend the other ingredients except the cottage cheese

Add the eggs, flour, salt, and baking powder. Blend until light and fluffy.

Step 4: Add the cottage cheese

Time to add the cottage cheese. This step can be customized per preference. I love the added texture the cottage cheese brings but if you are not a fan then you can blend it in with the other ingredients.

Step 5: Customize

If you would like to add any additional ingredients to the egg cups, now is the time to do.

Step 6: Fill the muffin tins

Fill muffing tins that have been sprayed with non stick spray about 90% with the batter. They barely rise so don’t worry about them overflowing.

Step 7: Bake

Bake at 375 for 23-25 minutes until the tops are starting to brown and the middle is firm to the touch.

Storage

These egg cups can be kept in the refrigerator for up to 3 days or frozen for up to 3 months.

Other ways to incorporate eggs for extra protein

Eggs are one of my main go-to protein sources so I’m always looking for creative ways to serve them. A unique way to serve them is to make a 7 minute soft egg that can be served with ramen or added to almost any salad.

Frequently Asked Questions