Easy Cottage Cheese Egg White Cups (meal prep staple!)

If you need a high‑protein breakfast you can make once and eat all week, these cottage cheese egg white cups are my favorite easy egg cups to make. They’re fluffy, savory, and easy to customize. They are perfect for busy mornings, post‑workout fuel, or stocking your fridge with something you’ll actually grab.

Having breakfast ready to go is my favorite hack to sleep in as long as possible. My other favorite breakfast meal preps are Healthy McGriddle Muffins, Easy Protein Pancake Mix Muffins, Crustless Quiche, or my Overnight Oats Apple Cinnamon.

Why You Will Love This Meal Prep

• High‑protein & filling thanks to egg whites and cottage cheese
• Meal‑prep friendly and easily reheats all week
• Freezer‑friendly for easy grab‑and‑go breakfasts
• Veggie‑packed for extra nutrients
• Simple ingredients you probably already have

Ingredients

• Liquid egg whites – Keeps these muffins light, fluffy, and high in protein
• Eggs- just a few for consistency, flavor, and color
• Full‑fat cottage cheese – Blends smooth and adds moisture, richness, and extra protein
• Shredded cheese – Adds savory flavor and helps the muffins feel satisfying
• Spinach – An easy way to sneak in greens that soften perfectly when baked
• Garlic salt – Simple seasoning that flavors the entire batch

Substitutions and Variations

• Swap spinach for bell peppers, mushrooms, onions, or broccoli
• Use cheddar, mozzarella, pepper jack, or a dairy‑free shredded cheese
• Add cooked turkey sausage, chicken sausage, or bacon for extra protein
• Try Italian seasoning or everything bagel seasoning instead of garlic salt

How to make Cottage Cheese Egg White Cups

1. Blend the cottage cheese, liquid egg whites, eggs, and garlic salt until completely smooth.
2. Grease a muffin tin. Add a small amount of chopped spinach and shredded cheese to the bottom of each cup.
3. Pour the egg mixture over the fillings, filling each muffin about ¾ full.
4. Place the muffin tin on a sheet pan. Pour water onto the sheet pan (not into the muffins) to create steam while baking.
5. Bake at 350°F for 25–30 minutes, until the centers are just set.
6. Let cool for 10 minutes before removing from the pan (egg white muffins firm up as they cool.)

Tips and Notes

• Blending the cottage cheese is key for a smooth, fluffy texture
• The water bath helps prevent rubbery egg whites
• Don’t overbake, pull them as soon as the centers are set
• Letting them cool fully makes removal much easier

Recipe FAQs

Do these taste like cottage cheese?
No, the cottage cheese blends completely smooth and adds creaminess without a noticeable flavor.

Can I make these ahead of time?
Yes! They’re perfect for meal prep and hold up well in both the fridge and freezer.

Serving Suggestions

• Pair with fruit or toast for a balanced breakfast
• Serve alongside roasted potatoes or avocado for a savory brunch
• Eat straight from the fridge as a high‑protein snack

Storage and Reheating Instructions

• Refrigerator: Store in an airtight container for up to 5 days
• Freezer: Freeze fully cooled muffins for up to 2 months
• Reheat: Microwave 30–45 seconds from the fridge or 60–90 seconds from frozen

These cottage cheese egg white muffins are one of those recipes that makes your week easier!

I hope you are Over the Spoon for this recipe!
It is my goal to inspire you to create healthy and easy meals.
It would mean the world if you could leave a review or a star rating below!

Easy Cottage Cheese Egg White Cups

Marissa

High-protein cottage cheese egg white muffins made with simple ingredients. These fluffy, veggie-packed muffins are perfect for easy meal prep breakfasts and busy mornings.

5 from 1 vote

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 25 minutes mins

Total Time 35 minutes mins

Course Breakfast

Cuisine American

Servings 4

Ingredients

  

• 1 ½ cups liquid egg whites
• 1½ cups full-fat cottage cheese
• 3 large eggs
• 1 teaspoon kosher salt
• ½ teaspoon garlic powder
• ½ cup shredded cheese cheddar, mozzarella, or a blend
• 1 cup chopped spinach

Instructions

 

• Preheat oven to 350°F and grease a muffin tin well.
• In a blender, combine the egg whites, cottage cheese, garlic powder, salt, and eggs. Blend until completely smooth.
• Add about 1 tablespoon chopped spinach and ½ tablespoon shredded cheese to the bottom of each muffin cup.
• Pour the egg mixture over the fillings, filling each cup about ¾ full.
• Place the muffin tin on a sheet pan. Pour about ¼ cup water onto the sheet pan (around the muffin tin) to create steam while baking.
• Bake for 25–30 minutes, or until the centers are set.
• Let cool for 10 minutes before removing from the pan (they firm up as they cool).