Egg Muffins
These Egg Muffins contain 2g protein and 14 calories per piece—a vegetable-forward, minimal-calorie option for adding volume to higher-protein meals. Six servings prep quickly, offering flexibility to pair with meat-based proteins rather than standing alone as a meal. Use these as a macro-padding side when you're hitting protein targets but need to fill out calories.
Ingredients
- •Egg, Whole, Large
- •Cottage Cheese (2%)(120g)
1% or 2% small-curd cottage cheese. Good Cultures or Daisy brand.
- •½ tsp salt ($0.02)
- •¼ Tsp Black Pepper (Freshly Cracked, $0.02)
Instructions
- 1Preheat the oven to 375ºF. Finely chop or shred your chosen add-in ingredients. Add 2 Tbsp of add-ins to each well of a non-stick 12 muffin tin. If your non-stick pan is older or the finish is a bit worn, you may want to grease the wells first with butter or oil.
- 2Add the eggs, cottage cheese, salt, and pepper to a large blender. Purée for about 30 seconds or until smooth.
- 3Pour the egg mixture into the wells of the muffin tin, dividing evenly between each well. It should fill them almost to the top.
- 4Bake the egg muffins in the preheated oven for 18 minutes, or just until the centers no longer look wet and they are barely golden around the edges. Avoid overcooking them or they'll become spongey. They'll puff up quite a bit as they bake and deflate as they cool. This is normal.
- 5Allow the muffins to cool in the muffin tin just enough to handle, then loosen them gently with a knife and remove them from the tin. Allow the egg muffins to finish cooling on a wire rack. Enjoy warm or refrigerate until ready to eat.
Nutrition — Per Serving
14
calories
2g
protein
0g
fat
- Carbohydrates
- 1g
- Saturated fat
- 0.1g
- Sodium
- 81 mg
- Dietary fiber
- 0.0g
6 servings per batch · ~20g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
Set up your profile to enable swaps →Common questions
How much protein do Egg Muffins have per serving?
Each serving contains 2g of protein and 14 calories with 0g fat and 1g carbs. These are extremely low-calorie, making them better suited as a side component rather than a standalone meal.
How long do Egg Muffins take to make?
Prep time is quick and the recipe yields 6 servings at once, so batch-prepping takes minimal effort for multiple breakfast options through the week.
Are Egg Muffins good for fat loss?
At only 14 calories and 2g protein per serving, these work best as a low-calorie filler or side dish during a fat loss phase rather than a primary protein source.
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