Stovetop~30 minComplexity
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.
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Ingredients
5 servings
- •10 Egg, Whole, Large(440g)
- •0.5 cup Cottage Cheese (2%)
1% or 2% small-curd cottage cheese. Good Cultures or Daisy brand.
- •0.5 tsp ½ tsp salt ($0.02)
- •0.3 tsp ¼ Tsp Black Pepper (Freshly Cracked, $0.02)
Instructions
- 1Preheat the oven to 375°F and position a rack in the center.
- 2Crack all 10 eggs into a blender, add the ½ cup cottage cheese, ½ tsp salt, and ¼ tsp black pepper. Blend for about 30 seconds until completely smooth with no curds remaining.
- 3Pour the egg mixture evenly into a non-stick 12-cup muffin tin, filling each well about three-quarters full.
- 4Bake at 375°F for 18–20 minutes, until the centers are fully set and no longer look wet and the edges are just barely golden — pull them before they start to pull away from the sides to keep them tender.
- 5Remove from the oven and let the muffins rest in the tin for 5 minutes, then gently run a butter knife around each cup and lift them out.
- 6Allow the muffins to cool completely on a flat surface before storing — this prevents condensation in the containers.
- 7Divide evenly into meal-prep containers (2 muffins per container) and refrigerate for up to 5 days.
Nutrition — Per Serving
142
calories
14g
protein
9g
fat
- Carbohydrates
- 1g
- Saturated fat
- 2.9g
- Sodium
- 217 mg
- Dietary fiber
- 0.0g
5 servings per batch · ~111g each
Macro data sourced from USDA FoodData Central
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Set your goal to unlock — free, 30 secondsCommon 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.
