High Protein Cheese & Egg Muffins
Welcome to your new favorite way to get some extra protein into your diet! These cheesy egg muffins are made with a handful of ingredients (and you probably already have most of them at home, so no need to rush out to the grocery store), and they come in at around 110 calories and 7g of protein each. There’s also just 2g of carbs per muffin, so if you’re doing low carb, they’re totally keto friendly too.
If you’ve been loving my protein-packed blueberry cottage cheese muffins and my pineapple and coconut cottage cheese muffins and you want to add a savory option into your repertoire, I think these are going to be your new go to!
Ingredients
- Eggs: These are the base of the recipe—packed with protein and healthy fats. They give the muffins structure and that fluffy, satisfying texture.
- Sour cream: Adds richness and moisture to the egg mixture, giving the muffins a creamier bite. You can also swap in Greek yogurt for a higher-protein option.
- Shredded cheese (cheddar, mozzarella, or a mix): Use your favorite melting cheese here—cheddar gives a sharp, bold flavor, mozzarella is mild and melty, or do a combo for the best of both worlds.
- Feta cheese: Brings a salty, tangy punch that cuts through the richness of the eggs and sour cream. You can also use goat cheese or skip it if you prefer a milder flavor.
- Olive oil: Adds a touch of healthy fat and helps keep everything tender. You could swap in avocado oil or even melted butter in a pinch.
- Salt: Just enough to bring out all the other flavors without overdoing it—especially with salty feta in the mix.
- Black pepper: Adds a little warmth and depth to the flavor without making it spicy.
- Oregano: A subtle herby note that pairs really well with the cheeses and veggies. You could also use Italian seasoning or thyme if you’d like to switch it up.
- Bell pepper: Adds color, crunch, and natural sweetness.
- Onion: For that savory depth of flavor that balances out the creamy and cheesy elements. Red, white, or yellow onion all work—use what you have.
How To Make High Protein Cheese & Egg Muffins
Prefer to have a printable recipe card? No worries, you’ll find one at the bottom of this post! Here, I’m sharing the stages alongside some photos from the process, in case you’re more of a visual learner!
- Preheat your oven to 180°C (350°F) and grease a 12-cup muffin tin. You can also use silicone muffin liners if you’ve got them—less mess, no sticking.
- Crack your eggs into a large bowl and whisk until smooth. Add the sour cream and mix again until it’s all nicely blended.
- Stir in the shredded cheeses, finely chopped onion and bell pepper, salt, pepper, and oregano. Drizzle in the olive oil and give it one final mix until everything’s well combined.
- Pour the mixture into your prepared muffin tin, filling each cup about three-quarters full. If you’re not using liners, just make sure you’ve sprayed each cup with cooking spray or brushed it with a bit of olive oil to avoid sticking.
- Bake for 15 to 25 minutes, until the muffins are puffed up, set in the center, and lightly golden on top.
- Let them cool for about 5 minutes before removing. If you skipped liners, run a butter knife gently around the edges to loosen them up and pop them out. Done!
Recipe Notes
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Mix up the cheese: Use whatever cheese combo you love or have on hand. Cheddar + feta is a go-to around here, but pepper jack adds a nice little kick if you want something spicier.
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Want even more protein? You can stir in chopped cooked bacon, turkey, or ham—or even a handful of cottage cheese (just reduce the sour cream slightly).
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Make-ahead friendly: These keep really well in the fridge, so they’re great for meal prep. Just reheat in the microwave for about 20–30 seconds.
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Use silicone liners if you can: They pop right out and clean-up is a breeze. If you’re using a metal tin, make sure to grease it well or use parchment muffin liners to avoid sticking.
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Vegetable add-ins: Feel free to throw in a handful of chopped spinach, zucchini, or mushrooms—just make sure to sauté any watery veggies first so they don’t make the muffins soggy.
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Kid-friendly tip: You can pour the mixture into mini muffin tins for bite-sized versions that are perfect for toddler lunches or snacking.
Serving Suggestions
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Quick breakfast on the go: Pair a couple of muffins with a piece of fruit or a handful of berries and you’ve got a balanced, protein-packed start to your day—no fork required.
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Lunchbox hero: These are perfect for popping into lunchboxes, especially for kids. I pair them with veggie sticks, hummus, and a few crackers for an easy, no-fuss meal.
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Brunch spread: Serve alongside avocado slices, crispy bacon, and some roasted tomatoes or a fresh green salad for a cozy weekend brunch.
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Snack time: They’re filling enough to curb the afternoon munchies—just warm one up for 20 seconds and you’re good to go.
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Make it a meal: If you’re after something more substantial, try two muffins with a side of sautéed greens or roasted sweet potatoes.
High Protein Cheese & Egg Muffins
Ingredients
- 6 large eggs
- 2 tbsp sour cream
- 1 cup shredded cheese cheddar, mozzarella, or a mix
- 1/2 cup feta cheese
- 1 tbsp olive oil
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/2 tsp oregano
- 1 bell pepper finely chopped
- 1/2 cup onion finely chopped
Instructions
- Preheat your oven to 180°C (350°F) and grease a 12-cup muffin tin. You can also use silicone muffin liners if you’ve got them—less mess, no sticking.
- Crack your eggs into a large bowl and whisk until smooth. Add the sour cream and mix again until it’s all nicely blended.
- Stir in the shredded cheeses, finely chopped onion and bell pepper, salt, pepper, and oregano. Drizzle in the olive oil and give it one final mix until everything’s well combined.
- Pour the mixture into your prepared muffin tin, filling each cup about three-quarters full. If you’re not using liners, just make sure you’ve sprayed each cup with cooking spray or brushed it with a bit of olive oil to avoid sticking.
- Bake for 15 to 25 minutes, until the muffins are puffed up, set in the center, and lightly golden on top.
- Let them cool for about 5 minutes before removing. If you skipped liners, run a butter knife gently around the edges to loosen them up and pop them out. Done!
Nutrition
Whether you’re grabbing one on your way out the door or sitting down to a cozy weekend brunch, these cheesy egg muffins have your back. If you try them, I’d love to hear how it went—leave a quick rating or drop a comment below. Your feedback helps me (and other readers!) know what’s working, and it totally makes my day.
