High-Protein Spinach Mushroom Egg Muffins
Fluffy, cheesy egg muffins loaded with spinach, mushrooms and peppers — grab-and-go breakfast, sorted
These high-protein spinach mushroom egg muffins are fluffy, cheesy and loaded with veg — baked in a muffin tin with cottage cheese blended into the eggs for a serious protein boost.
Per serving (2 muffins): 22g protein, 5g net carbs and 260 calories. Ready in 35 minutes, and completely sugar-free.
Why you’ll love these egg muffins
- 22g protein per serving (2 muffins) — breakfast that sticks
- Only 5g net carbs and 260 calories per serving
- Fluffy, cheesy and loaded with spinach and mushrooms
- Ready in 35 minutes — one tin, 12 muffins
- Meal-prep perfect for the whole week
- Kid-friendly, lunchbox-friendly, freezer-friendly
Health notes
- Eggs & cottage cheese: The protein base — cottage cheese melts right in, no curd texture.
- Spinach: Iron and folate in every muffin.
- Mushrooms: Umami and B-vitamins for almost no carbs.
- Red pepper: Sweetness and vitamin C, like the photo.
- No sugar, no flour: Just eggs, cheese and veg holding it together.
Key element — cook the water out of the veg first
Sauté the mushrooms and peppers first, wilt the spinach, then squeeze it dry. Raw wet veg steams inside the muffins and makes them watery, spongy and sad. Dry veg = fluffy muffins.
Ingredients
Egg muffins
- 10 large eggs
- 1 cup cottage cheese, blended smooth
- 1 cup fresh spinach, chopped
- 1 cup mushrooms, diced
- ½ red bell pepper, finely diced
- ¾ cup crumbled feta or shredded cheddar
- ½ tsp garlic powder
- ½ tsp salt
- ¼ tsp black pepper
- 1 Tbsp olive oil (for the veg)
- Cooking spray or butter, for the tin
Swaps
- Meaty: Add ½ cup diced ham, cooked bacon or sausage.
- Cheese: Feta, cheddar, mozzarella and goat cheese all work.
- Greens: Kale or Swiss chard replace spinach — sauté and squeeze the same way.
- Egg whites: Swap 4 eggs for 1 cup egg whites for even more protein per calorie.
Instructions
| 1 | Heat and prep the tin. Heat the oven to 350°F. Grease a 12-cup muffin tin very well — egg muffins love to stick. |
| 2 | Sauté the veg. In the olive oil over medium-high heat, cook the mushrooms and red pepper for 4 minutes until the mushrooms release and cook off their liquid. |
| 3 | Wilt and squeeze the spinach. Stir the spinach into the hot pan for 30 seconds until wilted. Tip everything into a sieve and press or squeeze out as much liquid as you can. |
| 4 | Whisk the egg base. Whisk the eggs with the blended cottage cheese, garlic powder, salt and pepper until smooth. |
| 5 | Fill the cups. Divide the veg and cheese between the 12 cups. Pour the egg mixture over, filling each about ¾ full. |
| 6 | Bake and rest. Bake 20–25 minutes until puffed, golden and just set in the centre. Rest 5 minutes — they’ll deflate slightly — then run a knife around and lift out. Serve 2 per person, stacked like the photo. |
Pro tips
- Squeeze the spinach like you mean it — that’s the whole texture game.
- Grease the tin generously, or use silicone liners. Egg muffins stick.
- Fill only ¾ full — they puff up in the oven.
- They’re done when the centre just stops jiggling; overbaked egg muffins go rubbery.
- Cool completely before refrigerating so they don’t steam and go soggy.
Nutrition
| Nutrient | Per serving (2 muffins) |
|---|---|
| Calories | 260 |
| Protein | 22g |
| Net carbohydrates | 5g |
| Total carbohydrates | 6g |
| Fiber | 1g |
| Total fat | 17g |
| Sodium | 420mg |
Per serving (6 servings of 2 muffins), locked from the cover: 22g protein, 5g net carbs and 260 calories. Exact macros vary with cheese brands.
Variations
Ham & cheddar
Add ½ cup diced ham and use cheddar — classic breakfast muffin.
Mediterranean
Add sun-dried tomatoes, olives and feta with oregano.
Spicy
Add diced jalapeño and pepper jack cheese.
Broccoli cheddar
Swap spinach and mushrooms for finely chopped steamed broccoli.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 5 days | Airtight container; reheat 30–45 seconds in the microwave |
| Freezer | Up to 3 months | Wrap individually; thaw overnight or microwave from frozen |
| Reheat | — | Microwave 30–45 seconds, or air fryer 350°F for 3 minutes |
