Asparagus and Feta Egg Muffin Cups (High Protein Meal Prep!)

5 from 1 vote

Asparagus and Feta Egg Muffin Cups (High Protein Meal Prep!)

These Asparagus and Feta Egg Muffin Cups are fluffy, high-protein, and perfect for spring meal prep! Made with a creamy cottage cheese and egg base, leek, chives, and crumbled feta — ready in 30 minutes and keeps all week in the fridge.

Prep Time10

Cook Time20

Course: Breakfast

Servings: muffins

Author: Amy Rains

Equipment

12 cup muffin pan

Ingredients

8 large eggs
1/2 cup liquid egg whites
1/2 cup cottage cheese
1/2 tsp sea salt
pinch black pepper
1 tsp olive oil or avocado oil
1/2 cup thinly sliced chopped leeks (white and light green parts)
1 cup fresh asparagus spears cut into 1/2 inch pieces (make bottom edges are trimmed off)
1/2 cup crumbled feta cheese
3 tbsp chopped fresh chives

Instructions

Preheat your oven to 350°F. Generously grease a standard 12-cup muffin tin with cooking spray, making sure to coat the sides well. A silicone muffin pan works really here. Set aside.
Heat olive oil in a small skillet over medium heat. Add the leek, and sauté for 3–4 minutes until softened and slightly golden. Remove from heat and set aside to cool slightly.
Blend the eggs, egg whites, cottage cheese, salt, and pepper into a blender for about 1 minute, or until cottage cheese is blended fully. This helps create the fluffy texture!
Divide asparagus, the sautéed leek, crumbled feta cheese, and fresh chives among the 12 muffin cups. Don't worry about being perfectly precise — a little variation is totally fine! You can also customize the muffin cups this way.
Slowly pour the blended egg mixture evenly over the mix-ins in each cup, filling each almost all the way full. Give each cup a gentle stir with a toothpick or small spoon to distribute everything throughout. Top each muffin with a pinch of extra crumbled feta and a few extra chive pieces for a beautiful finish.
Bake for 20 - 23 minutes until the muffins are puffed and lightly golden. A toothpick inserted in the center should come out clean. They will puff up dramatically and settle slightly as they cool — completely normal!
Let the muffins cool in the tin for 5 minutes before running a butter knife around the edges of each cup and gently popping them out. They release most easily when slightly cooled. Garnish with fresh chives and serve warm, or cool completely before storing.

Notes

I do recommend silicone muffin pan here. Egg muffins release effortlessly with zero sticking. If using a metal tin, grease very generously.

Nutrition