These High-Protein Breakfast Muffins are perfect for busy mornings when you need a quick, nutritious, and filling meal. Packed with protein from eggs, cottage cheese, and lean ham, they keep you energized without the mid-morning crash. Ideal for weight loss, muscle gain, or anyone looking for a simple meal prep breakfast that tastes great and keeps you full.
Why You’ll Love This Recipe
- High in protein to fuel your morning
- Low-calorie and macro-friendly
- Quick and easy meal prep for busy schedules
- No heavy carbs to prevent energy crashes
- Fully customizable with your favorite veggies or toppings
Ingredients (Per Muffin)
- 1 egg
- 60 g whipped cottage cheese
- 25 g low-fat cheese (e.g., Bega 50% less fat)
- 40 g lean ham (or turkey bacon)
- 1–2 tbsp spring onion, chopped
- 1–2 tbsp red bell pepper, chopped
- 1 handful spinach, chopped
- Salt and pepper to taste
Optional toppings: herbs, additional veggies, or a sprinkle of cheese
Step-by-Step Instructions
- Preheat Oven
Preheat your oven to 180°C (350°F) and line a muffin tin with silicone liners or lightly grease it. - Mix Ingredients
In a bowl, whisk together eggs and cottage cheese until smooth. Add cheese, ham, spring onion, red pepper, spinach, salt, and pepper. Mix until evenly combined. - Fill Muffin Tin
Pour the mixture into prepared muffin cups, filling each about 3/4 full. - Bake
Bake for 18–22 minutes or until the muffins are set and lightly golden on top. - Cool & Store
Let muffins cool slightly before removing from the tin. Store in an airtight container in the fridge for up to 4 days or freeze for longer storage.
Meal Prep Tip
Make a batch ahead for the week. You can also swap in egg whites to lower calories, or add extra veggies for more fiber and micronutrients. Perfect to grab and go before work or workouts.
Estimated Nutrition (Per Muffin)
- Calories: 233 kcal
- Protein: 28 g
- Fat: 11 g
- Carbohydrates: 6 g
- Micronutrients: Egg yolks provide essential vitamins and minerals
Credits to @torinredpath_ | TikTok
