28g protein per serving

Egg White Veggie Muffins

Name: Egg White Veggie Muffins
Prep time: 10 min
Cook time: 22 min
Total time: 32 min
Yield: 6 servings
Cuisine: American
Ingredients: 1 1/2 cups liquid egg whites; 1/2 cup cottage cheese; 4 ounces cooked turkey; 1 cup chopped spinach; 1/2 cup diced peppers; 1/4 cup shredded cheese

Portable egg white muffins with peppers, spinach, cottage cheese, and turkey.

By the High Protein Breakfast editorial team · Updated June 16, 2026

28g protein240 cal10g carbs9g fat

Why this breakfast works

Egg White Veggie Muffins builds its protein from egg whites, cottage cheese and turkey. At 28g protein and 240 calories, about 47% of its energy comes from protein, and it comes together in roughly 32 minutes. That protein density is what makes Egg White Veggie Muffins so filling for its calories, which is exactly what you want when breakfast needs to hold you to lunch without going overboard.

Ingredients

1 1/2 cups liquid egg whites
1/2 cup cottage cheese
4 ounces cooked turkey
1 cup chopped spinach
1/2 cup diced peppers
1/4 cup shredded cheese

Instructions

Combine 1 1/2 cups liquid egg whites, 1/2 cup cottage cheese, 4 ounces cooked turkey and 1 cup chopped spinach until evenly mixed.
Fold in 1/2 cup diced peppers and 1/4 cup shredded cheese and divide into a greased or lined pan, tray, or muffin tin.
Bake at 350°F until set and lightly golden, then cool.
Cool fully before storing so meal-prep portions keep their texture in the fridge or freezer.

Practical notes

Recipe notes

For meal prep, keep sauces, crunchy toppings, and delicate greens separate until serving.
If you need a larger meal, add fruit, toast, potatoes, or an extra serving of yogurt.
Best matched with: meal prep, under 300.

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