Breakfast

Courgette and Cottage Cheese Egg White Muffins

Name: Courgette and Cottage Cheese Egg White Muffins
Prep time: 15 min
Total time: 15 min
Yield: 4 servings
Ingredients: 8 whites, about 264 g Egg white; 4 large, about 220 g Egg; 200 g Cottage cheese; 150 g Courgette; 20 g Parmesan; 30 g Spring onion; 12 sprays, for the tin Olive oil spray; A pinch for the courgette Salt; To taste Black pepper

Mostly egg whites, with four whole eggs for flavour, grated courgette, cottage cheese and parmesan, baked as twelve muffins. 22 g of protein for 191 kcal.

Calories: 191kcal
Protein: 22g
Fat: 9g
Carbs: 4g

Per serving, makes 4. 15 minutes of work, then twenty minutes in the oven; keep four days in the fridge. Published 8 September 2026.

Allergens

Milk
Eggs

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Egg white8 whites, about 264 g
Egg4 large, about 220 g
Cottage cheese200 g
Courgette150 g
Coarsely grated, salted, left for ten minutes and squeezed hard. Skip this and the muffins are wet.
Parmesan20 g
Spring onion30 g
Olive oil spray12 sprays, for the tin
Counted at a quarter of a gram per spray, which is what the nozzle on most bottles delivers. Four sprays is 9 kcal.
SaltA pinch for the courgette
Black pepperTo taste

Method

Grate the courgette, toss it with a pinch of salt in a sieve and leave for ten minutes while the oven heats to 180°C. Squeeze it in a clean tea towel until it stops dripping.
Whisk the whites and whole eggs together with pepper, then stir in the cottage cheese, parmesan, courgette and spring onion.
Divide between twelve oiled muffin holes and bake for twenty minutes until set and lightly golden.
Cool for five minutes in the tin. Three per serving.

Worth knowing

The cottage cheese is doing two jobs: it keeps mostly-white muffins from drying out, and it puts 22 g of protein in a 191 kcal serving.
A dozen muffins is four breakfasts of three. Courgette from a squeezed 150 g weighs about 90 g, so the muffins do not taste of much courgette.

Other breakfast recipes that share ingredients with this one, or every breakfast under 300 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.