Amazing 19g Protein Sun Dried Tomato and Feta Egg Muffins

Oh my gosh, you absolutely have to try making these Sun Dried Tomato and Feta Egg Muffins right now! They are my absolute lifesaver. Seriously, mornings around here can be chaos—getting the kids out the door feels like running a marathon sometimes.

But these little beauties? They are my secret weapon. They pack such a Mediterranean punch with the salty feta and sweet sun-dried tomatoes, and they are packed with protein, which keeps us full until lunch. They are the ultimate high protein breakfast for meal prep. I bake a dozen on Sunday, and honestly, they make the whole week smoother. You won’t believe how fluffy they are!

Gather Your Ingredients for Sun Dried Tomato and Feta Egg Muffins

Okay, so gathering your ingredients is where the real magic starts for these Sun Dried Tomato and Feta Egg Muffins. Don’t stress about the list; it looks long, but everything is pretty simple stuff you probably have or can grab easily. The key here is making sure you prep things just right so they distribute perfectly in the oven. Remember, we want that even flavor in every single one of these egg cups!

We’re using cottage cheese instead of heavy cream, which is why they stay so light and fluffy while boosting the protein! Trust me, you won’t even taste the cottage cheese, just pure fluffy egg goodness.

Precise Ingredient List for Sun Dried Tomato and Feta Egg Muffins

Here is exactly what you need gathered before you even turn the oven on. I always lay everything out on the counter first, just like a cooking show!

Amount	Ingredient
8 large	eggs
1 half cup	low fat cottage cheese
1 third cup	crumbled feta cheese
1 quarter cup	finely chopped sun dried tomatoes packed in oil and drained
1 half cup	finely chopped fresh spinach
2 tablespoons	milk
1 teaspoon	olive oil
1 small	garlic clove minced
1 quarter teaspoon	salt
1 quarter teaspoon	black pepper

Ingredient Notes and Preparation Clarity

Listen up, because these small details make a huge difference in texture. First thing: those sun dried tomatoes! They are packed in oil, which is great, but you absolutely must drain them really well before chopping. If you leave too much oil, it can make your muffins greasy or prevent them from setting properly. Blot them on a paper towel for good measure!

For the feta, make sure it’s crumbled, not shaved. We want little pockets of salty goodness throughout. And while I used low-fat cottage cheese because I’m trying to keep these a lighter high protein breakfast, you can absolutely use full-fat if that’s what you have on hand—it just adds a tiny bit more richness.

The spinach needs a quick wilt down. Cooking it first removes all that excess water, so it doesn’t water down your egg mixture later. That’s a pro tip I learned the hard way!

Essential Equipment for Making Sun Dried Tomato and Feta Egg Muffins

You don’t need a million fancy gadgets for these egg cups, which is another reason I love them for busy mornings! You’ll definitely need a standard 12-cup muffin pan. Make sure it’s a good quality one, because we don’t want anything sticking!

The next most important thing is your blender. We’re blending the eggs until they are smooth and frothy, so a regular whisk just won’t cut it here. Grab a small skillet for wilting the spinach, and of course, your measuring cups and spoons. Having everything ready to go makes the whole process fly by!

Step-by-Step Baking: How to Make Sun Dried Tomato and Feta Egg Muffins

Alright, now that everything is prepped and waiting patiently, let’s get these babies into the oven! This is the fun part where your kitchen starts smelling amazing. Just follow these steps exactly, and you’ll have perfectly portioned breakfast ready for the week. It’s so much better than scrambling eggs every morning!

Preheating and Preparing Your Pan for Sun Dried Tomato and Feta Egg Muffins

First things first: get that oven hot! We need it preheated to 350 degrees Fahrenheit. This ensures they start cooking immediately and rise evenly. While it’s heating up, grab your 12-cup muffin pan. I cannot stress this enough: grease this pan really, really well. Use a non-stick spray, but if you want zero chance of sticking, use a little dab of coconut oil and rub it all over the bottom and up the sides of every cup with a paper towel. These egg mixtures can really glue themselves to the pan if you skip this!

Sautéing Vegetables for Flavor in Your Sun Dried Tomato and Feta Egg Muffins

This step is what takes these from plain eggs to Mediterranean heaven. Heat that tiny bit of olive oil in a small skillet over medium heat. Toss in your minced garlic—it should only take about 30 seconds until you can really smell it. Don’t let it burn, or it’ll taste bitter! Immediately throw in your chopped spinach. It looks like a lot, I know, but it wilts down super fast, maybe a minute or so. Once it’s wilted, take the pan off the heat and let it cool down for just a minute while you get the blender ready. We don’t want hot spinach cooking the raw eggs!

Blending the Egg Base for Fluffy Sun Dried Tomato and Feta Egg Muffins

Time for the blender! This is your secret for getting those nice fluffy egg cups. Put in your 8 large eggs, the low-fat cottage cheese (remember, that’s our protein booster!), the milk, salt, and pepper. Blend it all until it looks completely smooth and maybe a little frothy on top. You want to make sure that cottage cheese is totally incorporated—no lumps allowed! This smooth liquid base is what binds everything together perfectly.

Assembling the Cups Before Baking

Now we layer! Divide your wilted spinach mixture and those drained, chopped sun dried tomatoes evenly into the bottoms of your prepared muffin cups. Next, sprinkle that crumbled feta cheese right on top of the veggies. It helps to distribute the feta evenly so every muffin gets some salty goodness. Once that’s done, gently pour your blended egg mixture into each cup. Be careful not to overfill them! Stop pouring when the cups are about three-quarters full. If you fill them higher than that, they might bubble over while baking.

Baking and Setting Your Perfect Sun Dried Tomato and Feta Egg Muffins

Into the 350°F oven they go! Set your timer for 18 minutes to start. You’ll know they are done when the edges look slightly golden and firm, and the centers look set—no wobbling when you gently shake the pan. The best test for these specific Sun Dried Tomato and Feta Egg Muffins is inserting a small knife near the center. If it comes out clean, you’re golden. If there’s any wet egg clinging to it, give them another two minutes. Remember, we need them fully cooked for food safety!

Cooling and Serving These Amazing Sun Dried Tomato and Feta Egg Muffins

Don’t rush this last bit! Let the muffins cool right there in the hot pan for about 5 minutes. This allows them to firm up just enough so they don’t deflate or break apart when you try to remove them. After that short wait, carefully take them out. They are fantastic warm, but honestly, they are even better once they’ve cooled completely so you can stash them away for your meal prep!

Tips for Success When Creating Sun Dried Tomato and Feta Egg Muffins

Making these egg cups is easy, but a few little tricks will elevate them from good to totally addictive. The biggest thing I always tell people is to use the best quality ingredients you can find, especially for the tomatoes and feta. Since there are so few ingredients, quality really shines through! If you want to see more of my tips and tricks, check out my posts on Medium.

For texture, make sure you blend that egg mixture until it’s truly smooth. If you skip the blender and try to whisk by hand, you risk having uneven distribution of the cottage cheese, which can lead to a slightly rubbery texture in spots. We want fluffy uniformity!

If you want an extra flavor kick, try adding a tiny pinch of dried oregano to the blender mixture. It really leans into that Mediterranean profile without overpowering the tomato and feta. Also, don’t overbake! Overbaking is the number one killer of moist egg muffins. Pull them out the second that knife comes out clean—they continue to cook slightly on the hot pan.

Variations on Your Favorite Sun Dried Tomato and Feta Egg Muffins

Part of the fun with these egg cups is how adaptable they are! While the tomato and feta combo is my ride-or-die, you can totally switch things up based on what you have. If you love that fresh, bright Italian flavor, definitely swap out the spinach for fresh basil. Just chop it roughly and toss it in with the tomatoes.

For herbs, a half teaspoon of dried oregano mixed right into the eggs gives it a wonderful savory depth that screams Mediterranean. If you want to add a little more crunch, try swapping the spinach for finely chopped roasted red peppers—drained well, of course! You can even toss in some chopped Kalamata olives if you want a stronger salty kick. They all bake up beautifully!

Serving Suggestions for Your High Protein Breakfast

These little pockets of flavor are so versatile! They are perfect on their own when you’re rushing out the door, but they shine when paired with something fresh. For a complete breakfast, I love serving two of these high protein breakfast muffins alongside some sliced melon or berries—the sweetness cuts through the salty feta really nicely.

If you make a batch for lunch meal prep, try serving one or two alongside a small side salad dressed with a simple lemon vinaigrette. It makes for a fantastic, light, and filling Mediterranean-inspired lunch that doesn’t weigh you down!

Storing and Reheating Leftover Sun Dried Tomato and Feta Egg Muffins

The best part about making a big batch of these is having breakfast sorted for days! Seriously, I almost prefer them cold straight from the fridge sometimes, but reheating is super easy if you want that warm, fluffy texture back.

These are perfect for keeping in the fridge for your busy week. They hold their shape really well, which is thanks to that solid egg structure we worked so hard to create. Just make sure they cool down completely before you try to store them, otherwise, you’ll get condensation and sogginess!

Storage Guidelines for Sun Dried Tomato and Feta Egg Muffins

Pop your cooled muffins into an airtight container. I use glass containers because they seem to keep things fresher longer, but any good sealed container works fine. You can keep these delicious egg cups safely in the refrigerator for up to four days. That’s almost a whole work week covered! If you want to see more storage ideas, check out my Pinterest boards.

When you need one, just grab it and microwave it for about 20 to 30 seconds. They heat up fast, and you don’t want to overdo it, or they’ll get a little rubbery. Remember, we are aiming for warmed through, not piping hot!

Storage Method	Duration
Refrigerator (Airtight)	Up to 4 days
Freezer (Airtight, wrapped)	Up to 2 months

Frequently Asked Questions About Sun Dried Tomato and Feta Egg Muffins

I get so many questions about these egg cups because everyone loves having a stash of high protein breakfast options ready to go! Here are a few things I hear all the time when people are making their first batch of these Sun Dried Tomato and Feta Egg Muffins.

Can I make these Sun Dried Tomato and Feta Egg Muffins vegan

Oh, that’s a tricky one because the main structure is egg and dairy! To make them truly vegan, you’d have to replace the eggs entirely with something like a commercial liquid egg replacer or a tofu scramble base, and swap the cottage cheese and feta for vegan alternatives. Honestly, it changes the entire texture, so I haven’t perfected a vegan version of these specific egg cups yet. They are definitely designed around that fluffy egg base!

How can I ensure my egg cups are high protein breakfast ready

The protein powerhouse in this recipe is definitely the low-fat cottage cheese! That’s why I insisted on using it instead of just milk or cream. It blends right into the eggs without changing the flavor much, but it adds a huge boost to your protein count per serving. Make sure you use the full half-cup listed, and don’t skip it! That’s how you guarantee these are a fantastic high protein breakfast option.

What is the best way to freeze these egg cups

Freezing is my favorite way to keep these on hand! Once your Sun Dried Tomato and Feta Egg Muffins are completely cool—and I mean totally cool—you need to wrap them individually first. I use a small piece of plastic wrap or parchment paper around each one. Then, stack them in a freezer-safe, airtight container. They freeze beautifully for up to two months. When you want one, just unwrap it and microwave it straight from frozen for about 45 seconds to a minute!

Nutritional Estimates for Your Sun Dried Tomato and Feta Egg Muffins

I always like to give a little heads-up about the nutrition because we all want to know what we are putting into our bodies, especially when we are making something for meal prep!

Keep in mind that these numbers are just estimates based on the ingredients I listed, especially using low-fat cottage cheese and measuring carefully. If you use full-fat feta or add extra oil, these numbers will change a bit. But overall, this recipe keeps things nice and lean while delivering a serious protein punch!

Nutrient	Estimate Per Muffin (Yield 12)
Calories	250
Protein	19 grams
Fat	18 grams
Carbohydrates	4 grams
Fiber	1 gram

See? Nineteen grams of protein in one little muffin! That’s why these are fantastic for keeping you full and energized throughout your busy day!

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