Preheat your oven to 350°F (175°C) and lightly grease a 12-cup muffin tin with oil or nonstick spray to prevent sticking.

Heat a skillet over medium. Add the chopped chicken sausage and let it brown for 4–5 minutes, stirring occasionally, until lightly golden. Remove the sausage from the pan and set aside.

In the same skillet, add the diced onions and bell peppers. Sauté for 3–4 minutes until softened and slightly fragrant. If using spinach, stir it in during the last 30–60 seconds so it wilts without overcooking. Remove from heat and let the vegetables cool slightly.

Crack the eggs into a large mixing bowl. Add salt, pepper, garlic powder, and paprika. Whisk thoroughly for 30–45 seconds until the eggs look smooth, well-combined, and slightly frothy. This adds air and keeps the muffins fluffy.

Add the cottage cheese to the whisked eggs and gently fold it in using a spoon or spatula. Make sure it’s evenly distributed without breaking up all the curds; this is what makes the muffins tender and protein-rich.

Divide the cooked sausage evenly among the muffin cups. Add a spoonful of sautéed vegetables to each one, making sure the fillings reach all the cups evenly.

Add a pinch of shredded cheddar cheese to each muffin cup, adjusting according to how cheesy you want them.

Carefully pour the egg mixture into each muffin cavity, filling them to about 90% full. Pour slowly to avoid overflow and to help the fillings stay in place.

Transfer the muffin tin to the oven and bake for 20–25 minutes, or until the tops are set, lightly golden, and a toothpick inserted into the center comes out clean.

Allow the muffins to cool in the pan for 8–10 minutes before removing. This helps them firm up and release cleanly. Store in an airtight container in the fridge for up to 5 days or freeze for later.