If breakfast has been feeling a little boring lately, these High Protein Buffalo Egg Cups are here to wake things up! They’re spicy, cheesy, and packed with protein in the most fun, meal-prep-friendly way. I’ve been making a batch at the start of the week and grabbing them nonstop!
A Quick Look: High Protein Buffalo Egg Cups
- ✅ Recipe Name: High Protein Buffalo Egg Cups
- 🕒 Ready In: About 35–40 minutes
- 👪 Serves: 16 egg cups
- 🍽 Calories: ~75 kcal per egg cup
- 📋 Protein: ~7g per egg cup
- 🥬 Main Ingredients: Ground turkey or chicken sausage, buffalo sauce, eggs, cottage cheese, mozzarella
- 📖 Dietary Info: Gluten-Free
- 🥣 Best For: Meal prep breakfasts and post-workout snacking
Buffalo Chicken Cottage Cheese Egg Bites
I’m always looking for ways to hit my protein goals without eating the same thing every morning, and these buffalo chicken cottage cheese egg bites might be my new favorite solution. I mean… buffalo chicken for breakfast? That alone is enough to convince me.
They’re bold, savory, and honestly way more exciting than your average egg bite situation. And then we level things up even more with cottage cheese blended right into the eggs for an extra protein boost (and the best texture). Even though I love my classic egg muffins, if you're like me and need something new for your weekly meal prep, you have to try these.
Pair them with something fresh like fruit or even a quick smoothie (hello, green protein smoothie!), and breakfast is officially handled!
And if you love the cottage cheese trick, you'll also want to try my high protein buffalo chicken enchiladas! Same move, totally different meal.
Why You'll Love This Buffalo Egg Cups Recipe
- Serious protein per bite. Between the eggs, cottage cheese, and sausage, these pack a real protein punch for breakfast.
- That buffalo flavor. Spicy, tangy buffalo sauce makes breakfast feel a lot more exciting than another plain egg bite.
- Meal-prep magic. Make a batch at the start of the week and grab one whenever you need a quick, filling breakfast.
- Sneaky cottage cheese. You get all the creaminess and protein boost without any noticeable cottage cheese flavor.
- Easy to customize. Dial the spice up or down, swap the meat, or make it vegetarian depending on what you're craving.
Ingredients Needed
Here’s a little bit about everything that goes into these buffalo chicken egg bites:
- Ground turkey or chicken sausage: You can either use ground turkey, ground chicken, or ground chicken/turkey sausage. The sausage option is best because it adds extra flavor since it's already seasoned!
- Buffalo sauce: The star of the show! Use your favorite brand and adjust based on your spice tolerance. I typically use Frank’s buffalo sauce.
- Eggs: The base of the recipe, keeping everything fluffy and protein-packed.
- Cottage cheese: Blended into the eggs for creaminess and a boost of protein without a strong flavor. If you don’t like cottage cheese, don’t worry. You can’t taste it!
- Salt, pepper, garlic powder, onion powder: Simple seasonings that add extra flavor.
- Green onion: Adds a fresh bite that balances the richness.
- Shredded mozzarella cheese: Melts beautifully and keeps the egg bites soft and cheesy!
How to Make High Protein Buffalo Egg Cups
Step 1: Prep the Fillings. Preheat the oven and prep your egg mold with nonstick spray. Cook the ground sausage in a skillet until fully browned, then toss it with buffalo sauce. In a blender, quickly blend the eggs, cottage cheese, and seasonings just until smooth.
Step 2: Fill the mold. Pour the egg mixture evenly into your mold, then top each one with the buffalo-coated sausage, green onions, and shredded mozzarella. Give each cup a gentle stir so everything is evenly distributed.
Step 3: Bake with a water bath. Add boiling water to the baking sheet to create a water bath for that soft, custardy texture, then bake until the egg bites are set.
Step 4: Cool and serve. Let them cool slightly before removing from the mold.
Erin's Expert Recipe Tips
- Don't over-blend the eggs. Blend just until smooth and combined. Over-blending can incorporate too much air, which may cause the egg bites to puff up in the oven and then deflate as they cool.
- Use a water bath for the best texture! Adding hot water to the baking sheet helps the egg bites cook gently and evenly, for that soft, almost sous-vide-style texture.
- Serve with: A coffee protein smoothie or a slice of sweet potato egg breakfast casserole for a serious brunch spread. If you're meal prepping for the whole week, protein banana muffins are another great batch-cook option to rotate in alongside these.
- To store: Store leftovers in an airtight container in the fridge for up to 4 days, and reheat in the microwave for just 20 to 30 seconds.
Frequently Asked Questions
Absolutely! Use a mild buffalo sauce or reduce the amount slightly. You can also balance the heat by adding a little extra cheese.
Yes! Just be sure to grease it really well, as eggs tend to stick more in metal pans. Keep an eye on baking time, as it may vary slightly.
Totally. Ground chicken, turkey, or even shredded rotisserie chicken all work well here. You can also make them vegetarian by skipping the meat and adding extra veggies.
Yes! Let them cool completely, then freeze in a single layer before transferring to a freezer-safe bag or container. Reheat from frozen or thaw overnight in the fridge before warming.
If you liked this recipe, you'll want to try these!
If you’re all about easy, high-protein breakfasts that actually taste good, you’re in the right place. Here are a few more recipes to start your day off strong:
- Blueberry Muffin Protein Overnight Oats
- Healthy Energy Balls
- Cottage Cheese Blender Muffins
- Healthy Baked Brownie Oatmeal
- Egg Muffin Cups Four Ways
If you tried this recipe or any other recipes on my blog, please leave a 🌟 star rating and let me know how it went in the 📝 comments below. Follow @erinliveswhole on Instagram and tag me in any of the recipes you make so I can repost them!
Recipe by Erin Antoniak and Photos by Bake and Bacon
High Protein Buffalo Egg Cups
Ingredients
Equipment
Method
- Preheat oven to 375F. Grease a silicone egg mold with nonstick spray. Place mold on a ½ sized baking sheet.
- In a sauce pan, cook ground sausage until no longer pink. Turn off heat and add sausage to a small bowl. Pour on buffalo sauce and toss to coat.
- In a blender, blend eggs, cottage cheese, and spices for about 5-6 seconds until just creamy. Do not over-blend or your egg cups with deflate.
- Pour into greased molds. Top evenly with sausage, green onion, and mozzarella. Stir each cup gently to mix.
- Add 2 cups boiling water to baking sheet to give a water bath effect. It should go about half way up the outside of the egg mold.
- Bake for 35-40 minutes or until eggs are set. Let sit for 10 minutes before taking out. If using a thinner egg mold different than one linked, reduce baking time.
Nutrition
Notes
- Don't over-blend the eggs, or they may puff up too much in the oven and deflate as they cool.
- The water bath is what gives these that soft, custardy texture, so don't skip it.
- Store leftovers in an airtight container in the fridge for up to 4 days, or freeze in a single layer before transferring to a freezer bag for longer storage.
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