Loaded Protein Egg Muffins with Greek Yogurt & Cottage Cheese
High-protein egg muffins packed with 32g protein per serving. Perfect meal prep with Greek yogurt, cottage cheese, and turkey sausage.
Ingredients
- 10 large eggs
- 1/2 cup plain nonfat Greek yogurt
- 1/2 cup low-fat cottage cheese
- 4 oz lean ground turkey sausage, cooked and crumbled
- 1 cup fresh spinach, roughly chopped
- 1/2 cup diced bell peppers (red or yellow)
- 1/4 cup diced onion
- 1/3 cup shredded cheddar cheese
- 1/4 tsp garlic powder
- 1/4 tsp black pepper
- 1/4 tsp sea salt
- 2 tbsp fresh chives, finely minced
- nonstick cooking spray
Instructions
- 1
Preheat your oven to 350°F and generously coat a 12-cup muffin tin with nonstick cooking spray.
- 2
Brown the ground turkey sausage in a skillet over medium-high heat, breaking it into small pieces as it cooks, until no pink remains, about 5 minutes.
- 3
Drain the cooked sausage on a paper towel and set aside to cool slightly.
- 4
Whisk together the eggs, Greek yogurt, and cottage cheese in a large mixing bowl until the mixture is smooth and well combined, about 1 minute.
- 5
Fold in the cooled sausage, spinach, bell peppers, onion, cheddar cheese, garlic powder, black pepper, sea salt, and fresh chives until evenly distributed throughout the egg mixture.
- 6
Divide the mixture evenly among the 12 muffin cups, filling each about three-quarters full.
- 7
Bake in the preheated oven for 20 to 24 minutes, until the egg muffins are set in the center and lightly golden on top.
- 8
Remove from the oven and let cool in the tin for 5 minutes before gently running a small knife around each muffin to loosen it.
- 9
Pop the muffins out of the tin and serve warm, or let them cool completely and store in an airtight container in the refrigerator for up to 5 days.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Greek yogurt and cottage cheese | 1 cup total plain nonfat Greek yogurt only | If cottage cheese texture is unappealing, Greek yogurt alone provides similar protein boost with creamier consistency |
| ground turkey sausage | 4 oz cooked ground chicken breast or lean ground beef | Chicken and beef offer comparable protein per ounce and cook similarly; excellent for varying flavors week to week |
| spinach and bell peppers | 1 cup diced broccoli florets and 1/4 cup diced mushrooms | Alternative vegetables add fiber and micronutrients while maintaining the veggie-forward approach |
| cheddar cheese | 1/3 cup feta cheese or Swiss cheese | Different cheeses bring unique flavors and work equally well in egg-based dishes |
| fresh chives | 2 tbsp fresh dill or 1 tbsp fresh thyme | Herb swaps add complexity and keep the recipe interesting across multiple batches |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 12)
| Calories | 145 |
| Total Fat | 6g |
| Saturated Fat | 2g |
| Cholesterol | 185mg |
| Sodium | 320mg |
| Carbohydrates | 3g |
| Fiber | 0g |
| Sugar | 1g |
| Protein | 32g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
