High-Protein Cottage Cheese Spinach Egg Bites

Popularized by café counters, egg bites turn simple eggs into grab-and-go breakfasts. Blending cottage cheese into the mix keeps these spinach-and-cheddar cups tender and protein-packed for easy meal prep.

Serves 4 · 12 min prep · 22 min cook

Estimate for one serving

• 265 cal
• 26g protein
• 6g carbs
• 15g fat
• 1g fiber

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Ingredients

• 1 1/2 cups low-fat cottage cheese
• 6 large eggs
• 3/4 cup shredded sharp cheddar
• 1 1/2 cups packed fresh baby spinach, finely chopped
• 3 green onions, thinly sliced
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 3/4 tsp kosher salt
• 1/4 tsp black pepper
• 1 tsp hot sauce (optional)
• for greasing cooking spray or oil

Instructions

1. 1Preheat oven to 350°F (or air fryer to 300°F). Generously grease a 12-cup silicone muffin pan or metal muffin tin with cooking spray so the bites release cleanly.
2. 2In a blender, combine cottage cheese, eggs, garlic powder, onion powder, salt, pepper, and optional hot sauce. Blend on high 20 to 30 seconds until completely smooth and slightly frothy—no curds remaining.
3. 3Finely chop the spinach and slice the green onions. Fold the spinach, green onions, and shredded cheddar into the blended egg mixture with a spatula until evenly distributed.
4. 4Divide the mixture evenly among the 12 muffin cups, filling each three-quarters full. Tap the pan gently on the counter to release air bubbles.
5. 5Bake at 350°F for 18 to 22 minutes (or air-fry at 300°F for 12 to 15 minutes) until the tops are puffed, lightly golden at the edges, and a toothpick inserted in the center comes out clean.
6. 6Cool in the pan 5 minutes—the bites will deflate slightly, which is normal. Run a thin knife edges if needed, then turn out onto a wire rack.
7. 7Serve warm right away, or cool completely and store in an airtight container in the fridge up to 4 days. Reheat 30 to 45 seconds in the microwave or 3 minutes at 300°F in the air fryer until hot in the center.
8. 8Optional finish: top with a dollop of salsa, avocado slices, or extra hot sauce for a quick weekday breakfast plate.