If you’re a savoury breakfast gal like me, you are going to love these soft & fluffy protein-packed egg muffins (and they’re so quick to prep!). They’re loaded with super flavorful ingredients that are naturally high in protein, like eggs, juicy, golden-brown turkey sausage, cottage cheese, and grated cheddar cheese, giving them 12 grams of protein each! Perfect for a filling meal-prep breakfast or quick snack! 

Four cheese muffins are served on pink and white plates, with one muffin sliced open to show the filling of browned turkey breakfast sauusage. Glasses of water with orange slices are nearby, all set on a light pink surface with a white textured cloth.

Is it just me or are egg muffins kinda the perfect done-for-you breakfast? I mean these do require about 10 minutes of hands on prep, but I’d say that’s pretty minimal for 12 of these better than Starbucks egg bites (yes I said it). As a mom to young kids who needs real food ready by 6:30am these are a recipe I turn to time and time again. 

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This sausage and cheese version is giving McDonald’s Sausage and Egg Mcmuffin vibes and they seriously come together quicker than you can get to the drive through. You can even pop them in an English muffin if you’re craving more of a breakfast sandwich situation.

A pink plate holds several mini egg muffins, with one muffin cut in half to show a filling of cheese and pieces of sausage. A glass of orange drink and a plate with another muffin piece are nearby.

Spilling My Secrets For High Protein Egg Bites That Won’t Collapse or Get Soggy.

Ok first of all, why do we care about protein at breakfast? As a dietitian, I can tell you confidently that intentionally eating protein at all meals  isn’t just a trend. That said, it doesn’t mean you have to skip the carbs (refer to breakfast sandwich hack above). However, a protein-rich breakfast means you’ll stay full longer, have more balanced blood sugars (aka more stable mood and less out of control cravings throughout the day). 

So let’s see how we did that here (I also love to mix my prep up by making these equally craveable vegetarian cottage cheese egg bites too!) 

Because we blend the eggs with cottage cheese the texture is incredibly light and pillowy while still offering serious staying power. I adore recipes like this that hit the sweet spot of high protein, balanced, and meal-prep friendly.

Blend the eggs + cottage cheese for the creamiest texture: doing this = light and pillowy texture, while still offering enough structure to keep them from getting soggy. The cottage cheese also gives these egg bites and extra 2 grams of protein each! 

Do not, and I repeat, do not skip the cornstarch! I tested these with and without it, and that one tablespoon makes a noticeable difference. It helps bind the eggs and keeps the muffins fluffy instead of rubbery, and also keeps those beautiful domed tops from shrivelling up.

Don’t overfill and cool first: Fill the muffin cups only about ⅔ full (they puff up beautifully!), and let them cool before removing. This makes them much easier to pop out cleanly.

Join Me and Let’s Make These Ridiculously Tasty Egg Muffins!

Cook the sausage without stirring! The key to golden edges and extra flavor.
Blend the eggs, cottage cheese, and cornstarch until all the cottage cheese lumps are gone. 
A red silicone muffin tray filled with uncooked egg mixture and shredded cheese, ready to be baked.
Divide everything into the muffin cups (don’t forget to line them so they don’t stick!) 
Three mini quiches are stacked on a pink ceramic plate. The quiches have a golden-brown top and bits of filling visible inside the crust. The background is softly blurred with warm tones.
Don’t forget to cool them so they don’t break apart!

Now how easy was that?!  

Watch How To Make It Here:

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A pink plate holds several mini egg muffins, with one muffin cut in half to show a filling of cheese and pieces of sausage. A glass of orange drink and a plate with another muffin piece are nearby.

High-Protein Sausage & Cottage Cheese Breakfast Egg Muffins

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  • Author: Lindsay Pleskot, RD
  • Prep Time: 10 minutes
  • Cook Time: 25-30
  • Total Time: 35 minutes
  • Yield: 12 1x
  • Category: breakfast, meal prep, snacks
  • Method: Baked
  • Cuisine: American
Print Recipe

Description

If you’re a savoury breakfast gal like me, you are going to love these soft & fluffy protein-packed egg muffins (and they’re so quick to prep!). They’re loaded with super flavorful ingredients that are naturally high in protein, like eggs, juicy, golden-brown turkey sausage, cottage cheese, and grated cheddar cheese, giving them 12 grams of protein each! Perfect for a filling meal-prep breakfast or quick snack!

Ingredients

Scale
  • 8 large eggs
  • 1 cup cottage cheese
  • 1 Tbsp corn starch
  • 1 cup shredded cheddar cheese
  • Olive oil
  • ½ pound breakfast sausage (I used turkey sausage), 
  • ¼ tsp salt
  • ¼ tsp black pepper

Instructions

  1. Preheat the oven to 350°F and line a muffin tin with parchment paper or silicone baking cups and set aside (I find this works better than spraying with oil, but if you don’t have any liners, a good spray will do!).
  2. Heat the oil in a large frying pan over medium to medium-high heat.. Add the turkey sausage, removing it from the casing, and cook without stirring, until the first side is golden brown, about 3 to 4 minutes. Flip and break it up into pieces. Cook until the second side is golden brown, another 2 to 3 minutes.
  3. To a blender, add the eggs, cottage cheese, and cornstarch and blend until smooth. Alternatively you can use an immersion blender.
  4. Evenly divide ¾ cup of the shredded cheese and all of the sausage among the muffin cups. Divide the egg mixture evenly between the cups and gently stir to combine ingredients. Sprinkle the remaining cheese over the tops and bake for 25-30 minutes until set in the middle.
  5. Remove from the oven and let them sit for 5 to 10 minutes before removing from the muffin tin. Enjoy right away or store in an airtight container in the fridge for up to 5 days. 

Notes

Storage: Store in an airtight container in the fridge for 5 days or in the freezer for up to 1 month.

Reheating: Reheat in the toaster oven or microwave until warmed through. If frozen, you can reheat from frozen or take out the night before to thaw for a quicker breakfast in the morning.