Nutrition

Chicken and Kale High-Protein Egg Cups

These Chicken and Kale High Protein Egg Cups are one of the easiest ways to prepare breakfast for the whole family! All ingredients are baked together in a muffin pan to create convenient individual portions that are easy to refrigerate, freeze, and reheat. These delicious egg cups are rich in protein and nutrients, so both children and adults can feel full all morning.

High protein egg muffins with kale and chicken on a serving plate

Easy, high-protein breakfast

Getting enough protein at breakfast can make it more filling and satisfying. These high-protein egg cups combine several protein-rich ingredients, including whole eggs, egg whites, cottage cheese, chicken, and cheddar cheese.

Mixing the cottage cheese into the eggs creates a smooth, creamy texture without any noticeable curds remaining. It also adds extra protein and helps prevent your egg cups from becoming dry or rubbery.

Each egg cup is individually portioned, making it easy to pair with fruit, toast, oatmeal, or other quick breakfast side dishes.

Why You’ll Love These Chicken and Kale Egg Cups

These chicken egg cups are convenient, customizable, and easy to prepare in advance. This is especially useful on busy school mornings when you don’t have time to prepare breakfast.

Why add cottage cheese to egg cups?

Cottage cheese is an easy way to add protein and moisture to baked eggs. Mixing eggs and egg whites creates a light, fluffy texture without the egg cups having a strong cottage cheese flavor.

Blending is especially helpful when serving cottage cheese to children who do not like its texture. Once it’s incorporated into the egg, they’ll never know it’s there.

You can use full-fat, low-fat, or low-fat cottage cheese. Small curd cottage cheese is especially easy to mix, but any variety will do.

Preparing Kale

Kale can be tough when eaten raw, so sautéing it briefly before adding it to the egg cups improves both texture and flavor.

Remove the thick stems and cut the leaves into small pieces. The smaller the pieces, the more evenly distributed they will be throughout the egg cup, which may be more appealing to children.

Cook just until the kale begins to wilt. Don’t cook the egg cups for too long because they will continue to soften as they bake.

You can also use frozen chopped kale. Thaw completely and squeeze out as much excess liquid as possible before adding to the muffin pan.

Tips for making the best high-protein egg cups

Put plenty of oil in the pan

Eggs tend to stick to metal muffin pans. Coat each cup thoroughly with nonstick cooking spray or use reusable silicone muffin liners.

Paper cupcake liners are not recommended as the eggs may stick to the paper.

Chop the ingredients finely.

Mixing the chopped kale and chicken makes the egg cups stick together better and are easier for kids to eat.

Mix egg mixture

Blending combines cottage cheese and eggs to give egg cups a lighter, more consistent texture.

Do not overfill the muffin cups.

Fill each cup about three-quarters full. Eggs swell as they bake, and if you fill the cup too full, it may overflow.

Avoid excessive moisture

Cook fresh vegetables before adding them, and squeeze out excess moisture from frozen vegetables. Too much liquid can make your egg cups runny.

Do not overbake

When the center is just set, remove the egg cup. Continue to lightly cook as it cools. Overbaking can result in a dry or mushy texture.

Allow to cool before removing

Leave the egg cups in the pan for about 5 minutes. This will give it time to harden and allow it to be easily removed without breaking.

High protein egg cup variation

use turkey

Use cooked turkey breast or leftover holiday turkey instead of chicken.

Add turkey sausage

Substitute cooked and crumbled turkey sausage instead of chicken for a breakfast-inspired flavor.

Use Spinach

Replace kale with chopped fresh spinach. Fry the spinach first to remove any remaining moisture.

Add broccoli

Finely chopped steamed broccoli is a kid-friendly alternative to kale. Drain the moisture from the broccoli well before using.

Add green pepper

Stir-fry chopped red, yellow, or orange bell peppers with kale for added color and sweetness.

Add Mushrooms

Cook the chopped mushrooms until they release their liquid and begin to brown, then add them to the muffin cups.

Change the Cheese

Instead of cheddar cheese, try mozzarella, Monterey Jack, Swiss, pepper jack, feta or Parmesan cheese.

Make it spicy

Add chopped green peppers, chopped jalapenos, red pepper flakes, or a little hot sauce.

Add fresh herbs

Fresh parsley, basil, chives, or cilantro can add flavor to your egg cups without making them spicy.

What to Serve with Chicken and Kale Egg Cups

These high-protein egg cups can be served on their own for a quick breakfast or with:

whole grain toast
english muffin
fresh strawberries
sliced apples
banana
avocado
breakfast potatoes
oatmeal
yogurt
smoothie
home made muffins
fresh salsa

For a balanced breakfast, serve 1 to 2 egg cups, whole grain toast, and a serving of fruit.

Egg cups can also be placed inside toasted English muffins or tortillas for a breakfast sandwich or wrap.

Advance Preparation Instructions

Prepare and bake egg cups as directed. Let cool completely before transferring to an airtight container.

Store the egg cups in the refrigerator and reheat individual portions throughout the week. Making this all at once over the weekend will provide you with quick breakfasts and snacks for several days.

You can prepare the chicken and kale in advance. Set aside in the refrigerator, then mix the egg mixture and assemble the egg cups when ready to bake.

How to Store Egg Cups

Place cooled egg cups in an airtight container and refrigerate for up to 4 days.

Place a folded paper towel in the bottom of the container to absorb excess moisture. Place another paper towel on top of the egg cup before closing the lid.

Do not store egg cups while they are still warm. Trapped vapor may cause condensation, forming moisture.

How to Reheat Egg Cups

Place 1 to 2 refrigerated egg cups on a microwave-safe plate. Microwave for about 30 seconds, then continue heating in 10-second increments until warmed through.

Avoid microwaving the eggs for too long as this can cause them to become tough.

Egg cups can also be reheated in a 325°F oven or toaster oven for about 8 to 10 minutes.

Can you freeze high-protein egg cups?

yes. These chicken and kale egg cups freeze well for up to 2 months.

Let cool completely, then arrange in a single layer on a baking sheet. Freeze until solid and then place in freezer-safe bags or containers. Freezing them individually first will help prevent them from sticking together.

Thaw egg cups in the refrigerator overnight or reheat from frozen. Microwave on 50% power until center is warm, pausing to check every 30 seconds.

Although the texture may become slightly softer after freezing, egg cups are still delicious and convenient.

Frequently Asked Questions

Why is the egg cup deflated?

Egg cups naturally rise in the oven and settle slightly as they cool. This is normal and does not mean that anything is wrong.

Why is there so much water in my egg cup?

Watery egg cups are usually caused by vegetables containing too much water. Stir-fry fresh vegetables and squeeze out excess water from thawed frozen vegetables before adding them.

Condensation may cause stored egg cups to appear watery. Allow to cool completely before placing in container.

Can I just use whole eggs?

yes. Replace each cup of egg whites with about 8 additional large eggs. The finished egg cups may be slightly richer and have less protein per calorie, but they’ll still work just fine.

Can I use just egg whites?

You can substitute whole eggs with egg whites, but your egg cups will be less thick and fluffy. Keeping at least a few whole eggs improves flavor, texture, and color.

Can I leave out the cottage cheese?

yes. Replace the cottage cheese with 1/2 cup egg whites or 4 large eggs. The texture may be slightly firmer and less creamy.

Can I make it without a blender?

yes. Whisk eggs and egg whites in a large bowl. Stir in cottage cheese, seasoning, and shredded cheese. Although it looks like cottage cheese curds, the egg cups still taste delicious.

Can you make mini egg cups?

yes. Divide ingredients into greased mini muffin pans and start checking after 10 minutes. The mini egg cup is a convenient size for babies, snacks, and lunch boxes.

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