Ingredients
8 large eggs
1 cup cottage cheese
1 cup fresh spinach, chopped
½ cup red bell pepper, finely diced
¼ cup green onions, chopped
2 tablespoons fresh parsley, chopped
½ teaspoon turmeric
¼ teaspoon black pepper
½ teaspoon garlic powder
½ teaspoon onion powder
¼ tsp. sea salt
1 tbsp. olive oil (for sautéing or greasing)
2 tbsp. Parmesan cheese
Instructions
1. Preheat and Prep: Preheat your oven to 375°F (190°C). Grease a standard 12-cup muffin tin with olive oil or line it with silicone muffin liners.
2. Sauté the Veggies: Heat the olive oil in a skillet over medium heat. Add the diced red bell pepper and chopped green onions. Sauté for 3 to 4 minutes until softened. Stir in the chopped spinach and cook just until wilted (about 1 minute). Remove from heat and let cool slightly.
3. Blend the Base: In a large bowl or blender, combine the 8 eggs, cottage cheese, turmeric, black pepper, garlic powder, onion powder, and sea salt. Blend or whisk vigorously until completely smooth and slightly frothy. Whisking or blending the cottage cheese with the eggs is the secret to getting a light, velvety, and fluffy texture.
4. Combine: Stir the sautéed vegetables and fresh parsley into the egg mixture until evenly distributed.
5. Fill the Tin: Divide the mixture evenly among the 12 muffin cups, filling each about three-quarters full. Sprinkle the Parmesan cheese evenly over the top of each muffin cup.
6. Bake: Bake in the preheated oven for 20 to 25 minutes, or until the egg muffins are puffed up, set in the center, and lightly golden brown on top.
7. Cool and Serve: Allow the muffins to cool in the pan for 5 minutes, then run a butter knife around the edges to release them. Serve warm or let them cool completely on a wire rack before storing.
Nutrition Facts
(Per Serving – Recipe makes 12 muffins; serving size is 2 muffins)
Calories: 175 kcal
Protein: 15g
Carbohydrates: 3g
Fat: 11g
Fiber: 0.5g
Health Benefits
High-Protein Blueprint: The combination of whole eggs and cottage cheese delivers a powerful dose of bioavailable protein, keeping you full longer and supporting lean muscle recovery.
Low-Carb & Keto Friendly: Naturally grain-free and low in carbohydrates, making these muffins excellent for sustained energy levels without blood sugar spikes.
Antioxidant & Anti-Inflammatory Boost: Infused with turmeric and black pepper, which work synergistically to provide powerful anti-inflammatory benefits, alongside vitamin-rich spinach and bell peppers.
Perfect for Meal Prep: These muffins retain their fluffy texture beautifully when stored in the refrigerator, making them a quick, healthy, grab-and-go breakfast option for busy mornings.