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  • 1 cup egg whites
  • 3 whole eggs
  • 1 cup 2% cottage cheese
  • 1/4 cup shredded cheddar cheese
  • 1/4 cup parmesan cheese
  • 1 tbsp olive oil
  • 1/4 cup finely chopped white onion
  • 1 cup small cubes of sweet potato
  • 1/2 tsp garlic powder
  • 1/4 tsp sea salt
  • 1/8 tsp freshly ground black pepper
  • 1 cup finely chopped red pepper
  • 1 cup finely chopped cauliflower


  1. Preheat oven to 350 degrees F.
  2. Prepare a muffin pan with silicone muffin cups.
  3. In a large bowl, whisk together egg whites and eggs until well combined.
  4. Stir in the cottage cheese, cheddar and parmesan.
  5. Season with sea salt and black pepper (I used 1/2 tsp sea salt and 1/8 tsp freshly ground pepper) and set aside.
  6. Heat oil in a ceramic pan over medium-low heat.
  7. Add onion and saute for about 2 minutes, then add sweet potato continue to cook until lightly browned, about 7 more minutes. Season with garlic powder, sea salt and pepper.
  8. Add red pepper and cauliflower and cook for a few more minutes until slightly softened.
  9. Place a heaping tablespoon of the sauteed veggie mixture into each silicone muffin cup.
  10. Fill each muffin cup to the top with the egg mixture and then place in the oven.
  11. Bake for about 28 mins or until tops are firm to the touch.

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