High-Protein Roasted Red Pepper and Cheddar Egg Muffins
These egg muffins are the perfect high protein breakfast that’s incredibly meal prep friendly. They take just 10 minutes to prep. The key to fluffy egg muffins is to blend everything until very smooth. More pro tips included in the post as well if you struggle with deflation. Thanks to the cottage cheese (promise you don’t even know it’s there) you get a protein boost. Prep these for breakfasts and you’ll definitely be reaching for them all week! This recipe is featured in my “How to Make Perfect Egg Muffins” newsletter from April 2026.
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!
ROASTED RED PEPPER & CHEDDAR CHEESE HIGH-PROTEIN EGG MUFFINS
6
servings10
minutes30
minutesThese egg muffins are the perfect high protein breakfast that’s incredibly meal prep friendly. They take just 10 minutes to prep. The key to fluffy egg muffins is to blend everything until very smooth. More pro tips included in the post as well if you struggle with deflation. Thanks to the cottage cheese (promise you don’t even know it’s there) you get a protein boost. Prep these for breakfasts and you’ll definitely be reaching for them all week! This recipe is featured in my “How to Make Perfect Egg Muffins” newsletter from April 2026.
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Ingredients
oil for the pan as needed
10 large eggs
1 1/2 cups 4% milk-fat small-curd cottage cheese
1/2 teaspoon ground black pepper
1/2 teaspoon garlic powder
1/2 teaspoon dried oregano
1/2 teaspoon kosher salt
8 ounces jarred roasted red peppers, drained and finely chopped
6 ounces cheddar cheese, coursely grated (about 1 cup)
Directions
- Preheat oven to 325ºF. Lightly oil a 12-muffin pan. If you do not have a non-stick muffin pan, you can also use silicone muffin liners.
- In a blender, combine the eggs, cottage cheese, ground black pepper, garlic powder, oregano, and salt and blend on high until smooth, about 30 seconds. Evenly distribute the roasted red peppers and cheddar in the bottom of the muffin cups, then fill each to the top with the egg muffin base.
- Bake until the tops are golden brown and a toothpick inserted into the center comes out clean, 25 to 30 minutes. Cool completely in the pan, about 15 minutes. The muffins will deflate slightly as they cool.
- Once cooled, use a small spatula to remove the muffins from the pan.
Notes
- Store it: Refrigerate in a sealed container for up to 3 days, or freeze for up to 3 months.
- Reheat it: To reheat from the refrigerator, microwave until warm, 45 to 60 seconds. Alternatively, bake or air- fry at 325°F for 4 to 6 minutes. To reheat from the freezer, microwave in 30-second increments until warm. For better results, defrost for at least 8 hours in the refrigerator first.
- Serving size: This recipe yields 12 egg muffins total and one serving = 2 muffins.
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These look delicious! Do you think it would work to bake them in a glass baking dish and cut into 12 pieces instead of using a muffin tin?
I think so! Would just bake longer.
Thanks, I’ll try it!
Hello!! Just wondered what’s the best way to store these to eat throughout the week? 🙂
Hi Cass! any sealed container will work, store them in the fridge until you’re ready to reheat and enjoy
What is your dairy-free alternative to cottage cheese? I just skip it and use more eggs, but cottage cheese is everywhere these days. Thanks.
If it’s a lactose issue, Good Culture has a great lactose-free option!
Can you taste the cottage cheese?
In my opinion you can’t taste it at all!
Just made these and they are delicious!
Unfortunately, these did not work for me. I used a standard nonstick muffin tin and sprayed it as directed. The filling spilled over while cooking. After cooking I allowed to cool completely before attempting to get them out of the pan. They were completely stuck in the pan and I could only get the tops off. All the red pepper was on the bottom. I saved what I could and will try to figure out a way to eat what I saved but overall this was a waste of time and ingredients for me. Next time I will try making in a baking dish like someone else mentioned and mixing all the ingredient together. Please know that I love your blog. I make your recipes all the time. This is only the second one that’s failed for me. I wanted to leave this comment in case it helps others. Our time and money is so precious right now.
Hi Jennifer! I’m so sorry it didn’t work out for you, and I do appreciate your feedback so I can better make notes going forward! Unfortunately unless your nonstick muffin pan is really great, silicone baking cups are the way to go for these egg muffins. This also relates to any egg spilling over while cooking, because if the egg is sticking to the pan instead of rising as they bake and gliding/puffing up, they can spill over more easily. A baking dish will definitely work as an alternative instead of pouring into muffin liners, and to prevent sticking I would line it with parchment paper. I know your time and money is valuable! Send me a message under the CONTACT tab with your email and I’d love to make up for it with a free subscription to my newsletter.
Could I substitute Cream cheese for cottage cheese? I’m travelling in Argentina and they don’t have cottage cheese. Thank you.
I just made these with a few substitutions. Instead of roasted red pepper, I sauced some red pepper and sweet onion. I also chopped up some spinach and stirred it into the batter before pouring it over the peppers, onion and cheese. They turned out great! Light, fluffy and delicious. (I used a silicone muffin pan)
These are FANTASTIC! I baked them in silicon liners and they turned out beautifully. Love the soft, fluffy yet silky texture and how easily I can reheat for busy days. Thank you Jenna!!
These turned out really well for me. I used a high quality Nonstick pan (also greased it with butter.) I did get spill over but I see in the feedback where it says using silicone liners prevents that issue. Anyway they taste great and I’m so glad to have a new alternative to processed breakfast food
I bought a standard size silicone muffin pan and had so much egg mixture left over after filling 12 cups to the top, like 1.5 – 2 cups extra? I poured it in a small glass pan and baked the “egg loaf” separately. Otherwise the recipe was good.
What is the calories and protein in these? Thanks!
I LOVE these egg muffins, they remind me of pizza. I have made them 4 times, but every time I make them, they spill over. I have tried multiple different oils to line the tin, I even tried cooking them a little less & I’ve tried a lower temp. I’m not sure where I’m going wrong, regardless they are so tasty & I won’t give up.
Hi Jen!! I love your protein egg muffins and breakfast biscuits I was hoping you have all the nutritional information for them.
I just made these for the first time and they are delicious! I made them in a greased glass casserole dish and they didn’t stick at all. They are so flavorful!
Could you please let us know what the protein, carbs and fiber are in your recipes. Thank you
Can you freeze cooked egg muffins?
Delicious! Made it in a 9×13 glass dish and added a little fresh basil. Can’t wait to make it again!