High-Protein Sun-Dried Tomato, Basil, and Feta Egg Muffins
These sun-dried tomato, basil, and feta egg muffins are the latest variation I’ve been loving of my high-protein breakfast meal prep. So many of you let me know on Instagram that you’re in need of high-protein, easy breakfast ideas so I’m continuing to work on more! These egg muffins have a similar texture to the Starbucks egg bites, which I love, because you blend up your eggs with cottage cheese, and they’re a great low carb option if you’re looking for that. You could definitely personalize these to be any flavor you’d like!
egg muffin pro tips:
Don’t overblend: Once the egg mixture is blended smooth, don’t continue blending. You want to limit the amount of air bubbles in the mixture.
Strain the mixture: After you’ve blended, strain the eggs through a fine-mesh sieve into a separate vessel. This optional extra step helps remove any air bubbles that resulted from blending.
Invest in a good muffin pan: I won’t lie to you— a reliable nonstick muffin pan can be life- changing. I personally love my nonstick ceramic muffin pan, which can cost more, but you won’t need to buy liners and your egg muffins won’t get stuck in the pan (no waste!). If you don’t have one, greased silicone muffin liners work, but avoid basic parchment liners— they tend to warp and leave you with funky- shaped muffins once they cool down.
Fill to the top and don’t overbake: Make sure you’re filling each muffin well to the top, until they are just about full, so the cook time is appropriate. This prevents overbaking; overcooked egg muffins can get spongy or rubbery. You know they are done when you shake the muffin tin and the centers of each muffin jiggle.
Try a water bath: This one little step makes a huge difference! Before you preheat the oven, fill a baking dish halfway with water and place it on the bottom rack to heat up while you preheat. The water bath will steam the muffins and create the fluffiest eggs.
Don’t heat the oven too high: 325°F is the max temperature I’d suggest for egg muffins. You want the eggs to cook slowly, so if your oven tends to run hot, cut back to 300°F. The muffins will rise as they bake and then deflate back down slightly, which is normal!
HIGH-PROTEIN SUN-DRIED TOMATO, BASIL, & FETA EGG MUFFINS
12
servings10
minutes30
minutesThese sun-dried tomato, basil, and feta egg muffins are the latest variation I’ve been loving of my high-protein breakfast meal prep. So many of you let me know on Instagram that you’re in need of high-protein, easy breakfast ideas so I’m continuing to work on more! These egg muffins have a similar texture to the Starbucks egg bites, which I love, because you blend up your eggs with cottage cheese, and they’re a great low carb option if you’re looking for that. You could definitely personalize these to be any flavor you’d like!
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Ingredients
10 large eggs
1 1/2 cups 4% milkfat cottage cheese
1/2 teaspoon garlic powder
1/2 teaspoon kosher salt
1/2 teaspoon ground black pepper
1 cup sun-dried tomatoes, finely chopped
1 cup fresh basil leaves, finely chopped
1 cup crumbled feta cheese
Directions
- Preheat oven to 325F and spray a non-stick 12-muffin tin with neutral oil. If you do not have a non-stick muffin tin, you can use silicone muffin liners.
- Add the eggs, cottage cheese, garlic powder, salt, and ground black pepper to a blender or food processor and blend on high speed until completely smooth, 45-60 seconds.
- Equally distribute all of the chopped sun-dried tomatoes, basil, and feta among the 12 muffin molds, then pour the egg mixture in each, filling to the top.
- Bake until slightly golden on top and a toothpick comes out clean, 24 to 26 minutes, then cool completely on the counter. The muffins will deflate slightly as they cool.
- Once cooled, remove each from the muffin tin with a small silicone spatula and serve. Store leftovers in an airtight container in the refrigerator for 3-4 days or in the freezer for up to a month. Reheat in the microwave, air fryer, or oven.
Notes
- Storage: Refrigerate in a sealed container for up to 4 days.
- Reheating: Heat in the air fryer at 325F until warm, about 5 minutes.
- Muffin tin: If you have issues with your muffins sticking, consider using silicone muffin molds. This is the nonstick muffin tin I use without any sticking issues! If all else fails, use a 9×9 or 9×13 greased baking dish and bake for a few minutes longer as a casserole.
- Don’t heat the oven too high: 325F is the max temperature I’d suggest for egg muffins, you want the eggs to cook slowly, so if your oven tends to run hot cut back to 300F. They will rise as they bake and then deflate back down slightly, which is normal!
- Use a water bath: For just one extra step this makes a huge difference! Before you preheat the oven, fill a baking dish halfway with water. Place it on the bottom rack in the oven and when your egg muffins go in, the water bath will steam them to mimic sous vide.
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I have made these twice in the last three weeks! They are light, airy, tasty and pack a protein punch. Great on the go, as a morning snack or warmed up to eat with my coffee. Will definitely recommend these to others!
These are my go to breakfast meal prep recipe! I make these or another version from Jenn almost every week. Such a great way to start the day with protein and flavor. We love how they turn out so creamy (with the blended cottage cheese) and so satisfying. Thanks for the amazing recipe and would highly recommend!
I don’t know why this has such low reviews, they come out great and taste amazing! They also keep well, I make them on Sunday and they last me the week.
I just made these and my husband and I love them! Perfect for on the go mornings and we’re always looking to add protein. Loved this flavor combination can’t wait to try others!
I’ve made these a few time and my whole family loves them. The only problem- they stick terribly to the pan. I’ve tried: cooking spray and a heavy olive oil coating to prevent this. I’ve also tried using paper muffin cups and a lot of the egg sticks to that. Would love any suggestions!
The first batch I made half the muffin stayed in the pan. I made that batch with my hand mixer and sprayed olive oil, used a cheap pan. Today, I tried again – I used my best pan (calphalon), used a whisk, and used Pam and they cooked much better and came out more cleanly lie 1/8th left in the pan. but not perfect. I do wonder if the blender/mixer puts too much air in the eggs… I also did not let them cool all the way. Waited about 5 min.
Do you know the calorie, fat, and protein breakdown for these?
1 muffin: 94cal, 5.4g fat, 8.5g protein is what my calorie app came in at! i used low fat cottage cheese and feta though.
Line your tray with parchment paper! Mine never stick.
I use muffin pan liners and spray a little cooking spray in the liners before filling. Works so well the liners were nearly falling off when I packed them up for the week.
I had the same problem with egg muffins. I purchased a silicone muffin pan and still use cooking spray and have to use knife to “free” them from the pan but they come out much better from a silicone pan than a regular pan.
These are sooooooo good!
I used veg oil to grease my muffin tin and had no problem with sticking. Easy to put together with minimal cleanup. These would be great to pack for lunch with salad greens
Jen, I tried your high-protein sun-dried tomato basil feta egg muffins, and they were a game-changer for my breakfast routine! The flavors melded perfectly, and they were so easy to prep ahead for busy mornings. I also added a touch of Kodiak Cakes mix (https://kodiakcakes.com) to boost the protein content even more. Thank you for this delicious and healthy recipe!
Is there a way to make this dairy free? Just omit the cottage cheese or add something different?
How would you recommend freezing these? Just in a container all together?
These were amazing! I did buy the same caraway muffin pan you use in your videos and it was life changing! They popped right out of the pan with a little avocado oil spray while I’ve always had issues with silicone or cheap muffin tins.