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• These Cottage Cheese Muffins Are My New Favorite High Protein Breakfast
• Ingredients & Substitutions
• How To Make Cottage Cheese Muffins
• My Recipe Tips
• Cottage Cheese Muffins (High Protein) Recipe card
• Recipe Reviews

These Cottage Cheese Muffins Are My New Favorite High Protein Breakfast

I first made these cottage cheese muffins when I wanted something with both protein and veggies that my kids would be excited to eat for breakfast before school. And they did, for weeks. I kept testing more batches to make them tall and airy, but after 6 attempts, that’s just not what they are. And I decided that’s a beautiful thing, because I love this cottage cheese muffins recipe in its own way — and so do my girls. Here’s why:

• Fluffy texture with a cheesy flavor – The texture is soft and rich, like a cross between a muffin and a souffle. You can taste a little egg, but they aren’t as eggy as my egg muffins . And unlike most almond flour recipes , you can’t taste the almond flour at all, which my daughter loves.
• High in protein – Each muffin packs over 10 grams, and you can easily enjoy two for a high-protein meal. Perfect for a healthy breakfast or high protein snack !
• Savory instead of sweet – I have plenty of sweet muffin recipes, like my healthy breakfast muffins and almond muffins , but this recipe is a nice change from that.
• Kid approved – My kids are obsessed with these cottage cheese egg muffins, and I love that they’re getting extra protein and veggies in every bite.

If you’re like me and want a high-protein breakfast that fits into “busy mom” life, grab your muffin tin and make these cottage cheese muffins with me!

Ingredients & Substitutions

Here I explain the best ingredients for my cottage cheese muffins recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Cottage Cheese – I prefer 2% cottage cheese, but have also made this recipe with 1%. Feel free to use whole milk cottage cheese if you prefer. With any kind, drain any extra liquid. If you’ve got more, make my cottage cheese wraps next.
• Flours – A combination of einkorn flour and almond flour gave me the best texture in my tests. (It’s the same mix I recently used for my cottage cheese pancakes !) Einkorn is an ancient grain with a slightly nutty flavor, a lighter feel, and gluten that’s easier for some people (like me) to digest than modern wheat. It’s not gluten-free, though, so if you need that, you can replace it with more almond flour or your favorite gluten-free blend.
• Zucchini – My secret ingredient to make the muffins moist and add a little veggie boost.
• Eggs – I don’t recommend using egg substitutes in this recipe, since the eggs are what give these cottage cheese muffins their soft, souffle-like texture. Let them come to room temperature before mixing.
• Shredded Cheese – I love the mix of melty cheeses in a Mexican blend. You can also use cheddar, mozzarella, Monterey Jack, or even pepper jack.
• Baking Powder (for lift) & Sea Salt (for flavor)

How To Make Cottage Cheese Muffins

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Shred the zucchini. Use a food processor with a grating attachment ( I have this one , shown below), then transfer it to a large bowl. You don’t need to clean the processor before the next step. You can also use a regular box grater and then just use a blender for the other steps.
2. Blend the wet ingredients. Switch to the knife blade and blend the cottage cheese and eggs, until smooth and creamy.
3. Mix in the dry ingredients. Add the flours, baking powder, and salt, and blend again, scraping the sides as needed.

1. Combine the zucchini, dough, and cheese. Transfer the batter (which will be thick, more like a dough!) into the bowl with the zucchini. Add the shredded cheese and fold together until evenly mixed.
2. Fill the muffin cups. Scoop the batter into the lined muffin tin , filling each cup almost to the top.
3. Bake. Pop the cottage cheese muffins in the oven, until they’re golden brown and a toothpick comes out clean. I let them rest for a few minutes before removing from the pan.

My Recipe Tips

• No need to drain or squeeze the shredded zucchini. The moisture actually helps create that soft, souffle-like texture, and it saves time too, which is always a win in my book. However, I do pat dry with a paper towel if it looks noticeably wet.
• Can you skip muffin liners? You can if your pan has a good nonstick surface like the muffin tin I use , but I still prefer to use natural parchment liners because cleanup is so much easier. I also like using these silicone liners sometimes since they’re reusable and have little tabs that make it easy to lift the muffins out.
• Fill each muffin cup almost to the top. I use this large cookie scoop to help disperse the batter evenly.
• To prevent sinking too much, make sure the cottage cheese muffins are baked through and remove them from the pan at just the right time. I’ve found they sink the least when I let them cool in the pan for about 10 minutes before removing. Any longer causes sinking, and so does removing them too soon. I even tested a water bath, which helps with my sausage egg muffins , but it didn’t make a difference here.
• Aside from the toothpick test, check that the internal temperature reaches around 205 to 210 degrees F. This is another marker that helps reduce sinking. I use this thermometer that reads super fast.
• Sometimes I pre-mix the dry ingredients in advance. I recommend shredding the zucchini fresh, though, because it gets watery if it sits too long. I wouldn’t mix the wet and dry ingredients ahead of time either, since the baking powder will start reacting and lose its lift.
• Want even more protein? You can add 1/4 to 1/2 cup of protein powder together with the dry ingredients if you like.

Ingredients

Tap underlined ingredients to see the ones I use.

• 6 oz Zucchini ▢
• 3/4 cup Cottage cheese (I use 2%) ▢
• 2 large Eggs ▢
• 1 cup Einkorn flour ▢
• 3/4 cup Wholesome Yum Blanched Almond Flour ▢
• 1 tsp Baking powder ▢
• 1/2 tsp Sea salt ▢
• 3/4 cup Mexican blend cheese (shredded) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 350 degrees F (176 degrees C). Line 10 cups of a muffin tin with parchment paper liners.
2. Using a food processor with a grating attachment, shred the zucchini. Transfer to a large bowl and set aside. (You don’t have to clean the food processor.)
3. Change the food processor attachment to the knife blade (S blade). Add the cottage cheese and eggs to the food processor. Blend until smooth.
4. Add the einkorn flour, almond flour, baking powder, and sea salt. Blend again until smooth, scraping down the sides as needed.
5. Scoop the batter from the food processor into the bowl with the zucchini. Add the shredded cheese. Fold together until uniform.
6. Use a large cookie scoop to transfer the batter to the lined muffin cups, dividing evenly. They should be almost full.
7. Bake the cottage cheese muffins for 25-30 minutes , until golden on top and an inserted toothpick comes out clean.
8. Remove the muffins from the oven. Cool for 5-10 minutes , then remove from the pan. Enjoy warm, or cool completely to set the texture more.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 muffin

• Tips: Check out my recipe tips above to help you get the best fluffy texture, keep them from sinking, and make the baking process easier and more fun.
• Storage: Keep the muffins in an airtight container in the refrigerator for up to 5 days once they’ve cooled. I don’t recommend storing them on the counter since they contain cottage cheese and zucchini, which can spoil at room temperature.
• Meal prep: These cottage cheese muffins are perfect for meal prep. Bake a batch at the start of the week and store them in the fridge, so breakfast is ready to go.
• Reheat: Warm in the microwave for about 30-45 seconds, or in the oven or toaster oven until hot.
• Freeze: Place cooled muffins in a freezer-safe container or zip lock bag, and freeze for up to 3 months. They taste better thawed in the fridge overnight before heating, but you can reheat straight from frozen in a pinch.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Cottage Cheese Muffins

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

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The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Cottage Cheese Muffins (High Protein)

My cottage cheese muffins are fluffy, cheesy, packed with protein, and even have a secret hidden veggie. An easy, healthy breakfast or snack!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/cottage-cheese-muffins/

Ingredients

• 6 oz Zucchini
• 3/4 cup Cottage cheese (I use 2%)
• 2 large Eggs
• 1 cup Einkorn flour
• 3/4 cup Wholesome Yum Blanched Almond Flour
• 1 tsp Baking powder
• 1/2 tsp Sea salt
• 3/4 cup Mexican blend cheese (shredded)

Instructions

1. Preheat the oven to 350 degrees F (176 degrees C). Line 10 cups of a muffin tin with parchment paper liners.
2. Using a food processor with a grating attachment, shred the zucchini. Transfer to a large bowl and set aside. (You don’t have to clean the food processor.)
3. Change the food processor attachment to the knife blade (S blade). Add the cottage cheese and eggs to the food processor. Blend until smooth.
4. Add the einkorn flour, almond flour, baking powder, and sea salt. Blend again until smooth, scraping down the sides as needed.
5. Scoop the batter from the food processor into the bowl with the zucchini. Add the shredded cheese. Fold together until uniform.
6. Use a large cookie scoop to transfer the batter to the lined muffin cups, dividing evenly. They should be almost full.
7. Bake the cottage cheese muffins for 25-30 minutes , until golden on top and an inserted toothpick comes out clean.
8. Remove the muffins from the oven. Cool for 5-10 minutes , then remove from the pan. Enjoy warm, or cool completely to set the texture more.

Maya’s Recipe Notes

Serving size: 1 muffin

• Tips: Check out my recipe tips above to help you get the best fluffy texture, keep them from sinking, and make the baking process easier and more fun.
• Storage: Keep the muffins in an airtight container in the refrigerator for up to 5 days once they’ve cooled. I don’t recommend storing them on the counter since they contain cottage cheese and zucchini, which can spoil at room temperature.
• Meal prep: These cottage cheese muffins are perfect for meal prep. Bake a batch at the start of the week and store them in the fridge, so breakfast is ready to go.
• Reheat: Warm in the microwave for about 30-45 seconds, or in the oven or toaster oven until hot.
• Freeze: Place cooled muffins in a freezer-safe container or zip lock bag, and freeze for up to 3 months. They taste better thawed in the fridge overnight before heating, but you can reheat straight from frozen in a pinch.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)