Ingredients:

  • 2 cups (480ml) liquid egg whites
  • 1/2 cup (115g) low-fat cottage cheese
  • 1/2 tsp (3g) salt
  • 1/4 tsp (1g) black pepper
  • 1/2 tsp (2g) garlic powder
  • 1 cup (30g) fresh baby spinach, finely chopped
  • 1/2 cup (60g) red bell pepper, diced small
  • 1/4 cup (40g) red onion, finely minced
  • 1/2 cup (50g) feta cheese, crumbled

Instructions:

  1. Preheat your oven to 350°F (175°C) and generously coat a 12-cup standard muffin tin with non-stick spray.
  2. Finely dice the baby spinach, red bell pepper, and red onion.
  3. Prepare the protein base by blending liquid egg whites and cottage cheese until smooth (or whisking by hand for a rustic texture).
  4. Stir salt, black pepper, and garlic powder into the egg mixture until uniform.
  5. Divide the chopped spinach, peppers, and onions evenly across the bottom of the 12 muffin cups.
  6. Pour the egg mixture over the vegetables, filling each cup about 3/4 of the way to the top.
  7. Sprinkle the crumbled feta cheese on top of each muffin.
  8. Bake for 22–25 minutes until the centers are set and the edges are slightly golden and pulling away from the sides.