Warm Introduction
Some mornings feel rushed before they even begin. You wake up knowing you need something nourishing, but the idea of cooking a full breakfast feels unrealistic. That’s exactly where these High-Protein Everything Bagel Egg & Cottage Cheese Mini Cups come in. They were created during one of those phases when I wanted a breakfast that felt satisfying and comforting, yet still aligned with a low-carb, high-protein lifestyle.
I’ve always loved the flavor of an everything bagel — the garlicky, savory notes, the hint of onion, and that satisfying crunch. Unfortunately, traditional bagels don’t exactly support steady energy or protein goals. That contrast sparked the idea for this recipe: what if you could capture that everything bagel flavor in a protein-rich, low-carb breakfast that actually fuels your body?
These mini egg cups deliver exactly that. They’re packed with protein, incredibly meal-prep friendly, and perfect for fitness enthusiasts, muscle builders, or anyone who wants a breakfast that keeps them full and energized without a mid-morning crash. From the first bite, they taste indulgent, yet every ingredient serves a purpose.
What Makes This Recipe Stand Out
What truly sets these egg and cottage cheese mini cups apart is how strategically balanced they are. Eggs provide a complete protein source with essential amino acids, while cottage cheese boosts the protein content even further and adds a creamy, satisfying texture without excess fat or carbs.
Unlike many breakfast recipes that rely on bread or processed ingredients, these cups keep things simple and intentional. The everything bagel seasoning delivers bold flavor without the need for refined carbohydrates, making this a genuinely low-carb option that doesn’t feel restrictive.
Another major advantage is how well these cups work for meal prep. They hold their shape, reheat beautifully, and taste just as good on day four as they do fresh from the oven. That reliability makes them ideal for busy mornings, post-workout fuel, or even a quick high-protein snack later in the day.
Most importantly, they support clean eating goals without sacrificing enjoyment. These mini cups feel like comfort food, but they’re built to support muscle recovery, satiety, and long-lasting energy.
Personal Blogger Note
I first made these high-protein egg cups during a week when my training volume was high and my mornings were short. I needed something I could grab quickly, but I didn’t want another bland egg muffin that tasted dry by the next day.
When these came out of the oven, the aroma alone told me they were different. The everything bagel seasoning toasted slightly on top, and the centers stayed soft and creamy thanks to the cottage cheese. That first bite felt familiar and comforting, almost like eating a savory bakery item — but without the heaviness.
Since then, these mini cups have become a weekly staple. Some weeks they’re breakfast, other weeks they’re a post-workout bite or even a quick lunch paired with vegetables. They’re one of those recipes that quietly makes healthy eating easier, which is exactly what I aim for in my kitchen.
Equipment Needed
You don’t need complicated tools to make these egg cups, but a few basics ensure the best results.
A mixing bowl is essential for combining the eggs and cottage cheese smoothly without overmixing.
A whisk or fork helps create a light, even egg mixture while keeping air in the batter.
A muffin tin is the key piece of equipment here. It helps the cups bake evenly and makes portion control effortless.
A nonstick spray or oil prevents sticking and ensures easy removal after baking.
If you’re meal prepping, airtight containers are useful for storing the cups while maintaining freshness.
Ingredients with Substitutions
These quantities make 12 mini egg cups, ideal for several days of breakfasts.
Large eggs – 8
Eggs are the foundation of this recipe, providing complete protein and structure.
Cottage cheese (low-fat or full-fat) – 1 cup (225 g)
Adds creaminess and significantly boosts protein.
Substitution: Ricotta cheese works but lowers protein slightly.
Everything bagel seasoning – 2 tablespoons
Delivers bold, savory flavor without carbs.
Garlic powder – ½ teaspoon
Enhances the savory notes.
Onion powder – ½ teaspoon
Balances the garlic and adds depth.
Salt and black pepper – to taste
Adjust based on seasoning blend used.
Optional add-ins: chopped spinach, bell peppers, mushrooms, shredded cheese
Vegetables add fiber and volume, while cheese adds richness if desired.
Step-by-Step Cooking Process
Preparing the Egg & Cottage Cheese Base
Start by preheating your oven to 375°F (190°C) so it’s fully heated when the cups are ready to bake. Lightly grease a muffin tin with nonstick spray or oil to prevent sticking, especially since these cups are low in fat and protein-rich.
Crack the eggs into a large mixing bowl and whisk until the yolks and whites are fully combined. Take a moment here to whisk well — properly beaten eggs create a lighter, more uniform texture in the finished cups rather than dense or rubbery pockets.
Add the cottage cheese to the eggs and whisk again until evenly distributed. The mixture doesn’t need to be completely smooth; small curds are perfectly fine and will melt slightly during baking, creating a soft, creamy interior.
Building the Everything Bagel Flavor
Sprinkle in the everything bagel seasoning, garlic powder, onion powder, salt, and black pepper. Stir gently until the seasonings are evenly dispersed throughout the egg mixture. Because everything bagel seasoning blends can vary in saltiness, it’s best to taste the mixture lightly and adjust seasoning as needed.
If you’re adding vegetables such as spinach, bell peppers, or mushrooms, fold them in now. Keep the additions finely chopped and moderate in amount so the cups stay cohesive and don’t release excess moisture while baking.
Filling and Baking the Mini Cups
Carefully pour the egg mixture into the prepared muffin tin, filling each cup about ¾ full. This allows room for the eggs to puff slightly as they bake without spilling over.
Place the muffin tin on the center rack of the oven and bake for 20–25 minutes, or until the centers are set and the tops look lightly golden. The cups should feel firm to the touch but still spring back gently when pressed.
Avoid overbaking, as eggs continue to cook slightly after being removed from the oven. Pulling them out at the right moment keeps the texture soft and tender rather than dry.
Cooling and Releasing
Once baked, remove the muffin tin from the oven and let the cups rest for 5–10 minutes. This short cooling period helps them firm up and makes removal easier.
Run a small knife around the edges if needed, then gently lift the cups out. At this stage, they should hold their shape beautifully while remaining moist inside.
Health & Nutrition Insights 💪
These everything bagel egg and cottage cheese mini cups are designed to support high-protein, low-carb eating without sacrificing enjoyment.
Eggs provide a complete protein profile with essential amino acids that support muscle repair and growth. Cottage cheese enhances that protein content even further while adding calcium and beneficial nutrients.
Because the recipe is low in refined carbohydrates, it helps maintain stable blood sugar levels and sustained energy. That makes it especially effective for mornings when you want to feel full and focused for several hours.
The combination of protein and fat also promotes satiety, reducing the urge to snack mid-morning — a key advantage for weight management and body recomposition goals.
High Protein Plan & Macro Insights 📊
These mini cups fit easily into a variety of high-protein nutrition strategies.
Approximate per 2 mini cups:
- Protein: 16–20 g
- Calories: 150–190
- Fat: 7–9 g
- Carbohydrates: 2–4 g
For bulking phases, increase portions to 3–4 cups or pair them with whole grains or fruit.
For cutting phases, enjoy them as-is or pair with vegetables for volume without excess calories.
They work especially well:
- As a grab-and-go breakfast
- Post-workout when appetite is low
- As a high-protein snack between meals
Serving + Pairing Ideas 🍽️
These mini cups are incredibly versatile and easy to pair.
Serve them with:
- Fresh vegetables or a simple salad
- Avocado slices for healthy fats
- A side of berries for a balanced breakfast
- Greek yogurt or a protein smoothie for extra fuel
They’re ideal for:
- Busy weekday mornings
- Fitness meal prep Sundays
- Low-carb breakfast rotations
- Post-workout recovery meals
Storage & Meal Prep Tips 🧊
One of the biggest advantages of these high-protein everything bagel egg and cottage cheese mini cups is how well they hold up for meal prep. Once fully cooled, store the mini cups in an airtight container in the refrigerator for up to 4–5 days. Keeping them completely cool before sealing prevents excess moisture buildup, which helps preserve texture.
For reheating, warm gently in the microwave for 20–30 seconds. Avoid overheating, as eggs can become rubbery when exposed to high heat for too long. If reheating multiple cups, cover them loosely to retain moisture.
These cups can also be frozen for longer storage. Place cooled cups on a baking sheet, freeze until solid, then transfer to a freezer-safe container or bag. They’ll keep well for up to 2 months. Thaw overnight in the refrigerator and reheat gently before serving.
Frequently Asked Questions ❓
Can I make these dairy-free?
Yes. You can replace the cottage cheese with a thick dairy-free yogurt or blended silken tofu. Protein content will be slightly lower unless portions are increased.
How much protein is in one serving?
Two mini cups provide approximately 16–20 grams of protein, depending on the type of cottage cheese and optional add-ins used.
Can I use plant-based protein instead of eggs?
These cups rely on eggs for structure, so a full plant-based swap isn’t recommended. However, you can add plant-based protein sides to complement them.
Can I prep these for the entire week?
Yes. They’re ideal for 3–5 days of meal prep and maintain both flavor and texture when stored properly.
Are these good for weight loss?
Absolutely. The high protein and low-carb profile promotes satiety and helps reduce cravings, making them an excellent option during fat-loss phases.
Kitchen Tips & Troubleshooting Notes
To prevent dryness, avoid overbaking. Remove the cups as soon as the centers are set and spring back lightly when touched.
If the cups stick to the pan, allow them to cool longer before removing, and always grease the muffin tin thoroughly.
If you notice excess moisture, reduce watery vegetables or sauté them briefly before adding to the egg mixture.
For extra fluffiness, whisk the eggs thoroughly before adding cottage cheese and seasonings.
Nutrition Breakdown (Approximate per 2 Mini Cups)
- Calories: 150–190
- Protein: 16–20 g
- Fat: 7–9 g
- Carbohydrates: 2–4 g
- Fiber: 0–1 g
- Sugar: 1–2 g
- Net Carbs: Very low
Values vary slightly depending on cottage cheese type and optional additions.
Recipe Details
- Prep Time: 10 minutes
- Cook Time: 20–25 minutes
- Total Time: 35 minutes
- Course: Breakfast / Snack
- Cuisine: Healthy / Fitness
- Servings: 12 mini cups
- Calories: ~80–95 per mini cup
Closing Note ❤️
These high-protein everything bagel egg and cottage cheese mini cups are one of those recipes that quietly make healthy eating easier. They’re flavorful, filling, and reliable — the kind of breakfast that supports your goals without requiring extra effort. When food tastes this good and works this well, consistency becomes second nature.
High-Protein Everything Bagel Egg & Cottage Recipe
Ingredients
Method
- Preheat your oven to 375°F (190°C) and generously grease a muffin tin using oil or nonstick spray. This step is especially important for high-protein egg recipes, as low-carb mixtures tend to stick more easily if the pan isn’t well prepared.
- Crack the eggs into a large mixing bowl and whisk thoroughly until the yolks and whites are completely combined. Take your time here—properly whisked eggs create a smoother, lighter texture and prevent streaky or unevenly cooked cups.
- Add the cottage cheese to the whisked eggs and continue mixing until it’s evenly distributed throughout the mixture. The cottage cheese does not need to be fully smooth; small curds are fine and will soften as the cups bake, adding moisture and protein.
- Sprinkle in the everything bagel seasoning, garlic powder, onion powder, salt, and black pepper. Stir gently until the seasonings are evenly dispersed so every bite is flavorful without being overpowering.
- If using optional vegetables or cheese, fold them in carefully at this stage. Make sure vegetables are finely chopped and not overly watery to keep the egg cups firm and cohesive once baked.
- Slowly pour the egg mixture into the prepared muffin cups, filling each one about three-quarters full. This allows enough space for the eggs to puff slightly while baking without spilling over the edges.
- Place the muffin tin on the center rack of the oven and bake until the cups are fully set and lightly golden on top. They should feel firm to the touch and gently spring back when pressed. Remove from the oven and allow them to cool for a few minutes before carefully lifting them out of the tin to serve or store.
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