Protein-Packed Spinach Egg Cups

This is your new go-to recipe for cold, crazy mornings! It gives you all-day energy and warms up your soul first thing in the morning!

Packed with protein, vitamins, and minerals, they support bone health, muscle maintenance, digestion, and steady energy — without spiking your blood sugar.

You don’t have to wait until after breakfast to get your greens, either. While your egg cups are cooking, enjoy a scoop of Acid-Kicking Greens. Each scoop delivers 5 servings of raw, organic greens, won’t break your fast, and gives your body a powerful nutrient boost first thing in the morning.

Why This Breakfast Works

• High in Complete Protein: Eggs and cottage cheese provide fast- and slow-digesting protein to keep you full and support muscle maintenance.
• Bone Health Support: Calcium and phosphorus in cottage cheese strengthen bones.
• Vitamins and Minerals: Rich in selenium, vitamin B12, riboflavin, magnesium, and folate for energy, immunity, and overall health.
• Gut-Friendly: Live cultures in some cottage cheeses provide probiotics, while coconut oil aids nutrient absorption.
• Low Carb & Blood Sugar Friendly: Steady energy without crashes.
• Antioxidant-Rich: Onion and spinach provide fiber, phytonutrients, and antioxidants to reduce inflammation.
• Convenient & Meal-Prep Friendly: Make ahead, refrigerate, and grab on busy mornings.

Ingredients

• 10 eggs (Click here to learn more about grass-fed eggs)
• 1 heaping cup cottage cheese
• A generous pinch of sesame seeds
• 1 medium onion, finely chopped
• 1 large handful of spinach, finely chopped
• Fresh chives, chopped (for garnish)
• 1–2 tablespoons coconut oil (for sautéing and greasing the muffin tin)
• Salt and pepper, to taste

Directions 

1. Preheat and Prepare
   Preheat oven to 375°F (190°C). Grease a 12-cup muffin tin lightly with coconut oil.
2. Blend the Egg Mixture
   In a blender, combine eggs, cottage cheese, and sesame seeds. Blend until smooth and slightly frothy.
3. Sauté the Vegetables
   Melt 1 tablespoon coconut oil in a skillet over medium heat. Add onion and cook until golden and caramelized, about 5–7 minutes. Stir in spinach until wilted. Season lightly with salt and pepper.
4. Assemble the Muffins
   Spoon the sautéed onion-spinach mixture into each muffin cup. Pour the egg mixture on top, filling about three-quarters full. Sprinkle with fresh chopped chives.
5. Create a Steam Bath
   Place muffin tin inside a larger baking sheet that can hold water. Pour ½ inch of hot water into the outer pan. Loosely cover with a cookie sheet or foil to keep the eggs moist.
6. Bake
   Bake 20–25 minutes until puffed, golden, and set.
7. Cool and Serve
   Let muffins cool slightly before removing. Serve warm or store in the fridge for up to four days.

Choosing Cottage Cheese

Cottage cheese can be a nutritious, high-protein food when you choose the right kind. Look for options that are organic, full-fat, and made with minimal ingredients. Grass-fed varieties are ideal, and cottage cheese with live cultures can offer added gut-health benefits.

Avoid low-fat versions with gums, stabilizers, or artificial additives. When high quality, cottage cheese provides slow-digesting protein, calcium, and B vitamins, helping support fullness, muscle health, and overall nutrition.

When shopping for cottage cheese, I look for brands that keep things simple and high quality — organic milk, full fat, and minimal ingredients. A few options that align well with these standards include Good Culture, Nancy’s Organic, Kalona SuperNatural, Organic Valley, and Green Valley Creamery. These brands focus on cleaner sourcing, avoid unnecessary additives, and often include live cultures, making them a better choice for both flavor and nutrition.

Tips and Variations

• Add feta, goat cheese, or cheddar for extra flavor.
• Swap spinach for kale, zucchini, or bell peppers.
• Freeze individual muffins for up to two months.
• Season with paprika, garlic powder, or herbs for variety.

Power Your Breakfast with Acid-Kicking Greens

While your egg cups are cooking, boost your morning with a scoop of Acid-Kicking Greens. Each scoop contains 5 servings of raw, organic greens, delivering a powerful nutrient boost without breaking your fast. It’s the perfect complement to your protein-packed breakfast, supporting digestion, energy, and overall wellness.