High Protein Egg Bites (Muffin Pan)

Byhubbybap@gmail.com
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This is one of my go-to high-protein meal prep options when I want something easy and reliable during the week.

I love using a muffin pan to make small, grab-and-go bites like this. These egg bites are simple to put together and come out soft, flavorful, and really satisfying.

Adding cottage cheese makes a big difference. It boosts the protein and gives the egg bites a softer, almost creamy texture.

You can use whatever vegetables and cheese you like, but I especially like this combination. I usually go a little lighter on tomatoes since they can release extra moisture. Removing some of the seeds helps.

They’re great on their own or paired with something like rice or sweet potatoes for a more filling meal. Simple, flexible, and easy to make ahead.

High Protein Egg Bites baked in a muffin pan

High Protein Egg Bites (Muffin Pan)

Easy high-protein egg bites baked in a muffin pan for breakfast or meal prep.
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Prep Time 15 minutes
Cook Time 20 minutes
Servings: 12 bites
Course: Appetizer, Breakfast, Snack
Cuisine: American
Ingredients Equipment Method Notes

Ingredients
  

  • 1 tbsp Cooking oil for greasing the pan
  • 9 Eggs
  • 1 cup Cottage cheese
  • 1 tsp Salt adjust to taste
  • 1 tsp Garlic powder
  • 1/2 tsp Black pepper
  • 6-7 White mushrooms thinly sliced
  • 1 Tomato chopped, seeds removed
  • 2 Jalapeño chopped
  • 1/2 Red onion chopped
  • 3/4 cup Gouda cheese or cheese of your choice, shredded
  • Parsley optional for garnish

Equipment

  • Muffin pan (12 muffins)
  • Blender optional

Method
 

  1. Prep vegetables
    Chop all vegetables into small, even pieces. If using tomatoes, remove some of the seeds to reduce excess moisture.
  2. Make egg mixture
    Blend eggs, cottage cheese, salt, and seasoning until smooth, or mix in a bowl if preferred.
  3. Prepare pan
    Grease a muffin pan and add vegetables evenly into each cup.
  4. Fill
    Pour the egg mixture over the vegetables, filling each cup about 80–90% full.
  5. Top
    Add cheese on top of each.
  6. Bake
    Bake at 360°F (180°C) for 18–20 minutes, until set.
  7. Serve
    Let cool slightly, then remove from the pan. Garnish with parsley if desired and serve warm.

Notes

Difficulty

Easy – Simple mixing and baking, very beginner-friendly.

Storage

Refrigerator: Up to 4 days airtight.
Reheat: Microwave 30–60 seconds or air fry at 350°F for 3–4 minutes.
Freezer: Up to 1 month. Thaw in refrigerator before reheating.

Tips

• Blend for smoother texture, or mix for a more rustic texture.
• Don’t overfill — about 80–90% full prevents overflow.
• Remove tomato seeds to reduce excess moisture.
• Let cool slightly before removing for easier release.

If you liked this, you might also like:

Okonomiyaki Egg Bites (No-Flour)

Easy Tortilla Cheese-Crust Breakfast Pizza

Potato Egg Breakfast Roll (Breakfast Burrito Inspired)

High-Protein Microwave Gyeranjjim (Korean Steamed Eggs)

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