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Egg & Cottage Cheese Muffin Calories
Savory muffin made with eggs and cottage cheese, high in protein and low in carbs.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Egg & Cottage Cheese Muffin (60 g) has 87 calories. That works out to 145 calories per 100 g. It contains 1.9 g of carbs, 8.1 g of protein, 5 g of fat and 0.1 g of fiber. Its 10.8 µg of Biotin covers 36% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Egg & Cottage Cheese Muffin Nutrition Facts
Selected: 1 piece (medium) · 60 g
87
KCAL / 60G
Carbs
1.9g
· 1% DV
Protein
8.1g
· 16% DV
Fat
5g
· 6% DV
Fiber
0.1g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 38% · Fat 53%
Egg & Cottage Cheese Muffin nutrition facts table · 1 piece (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 87 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 1.92 g | 10% |
| Trans fat | 0.03 g | |
| Sodium | 204 mg | 9% |
| Total carbohydrate | 1.9 g | 1% |
| Fiber | 0.1 g | 0% |
| Protein | 8.1 g | 16% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Egg & Cottage Cheese Muffin?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 60 g | 87 kcal |
| 1 piece (mini) | 30 g | 44 kcal |
| 1 piece (small) | 40 g | 58 kcal |
| 1 piece (large) | 90 g | 131 kcal |
| 100 g | 100 g | 145 kcal |
| 2 piece (medium) | 120 g | 174 kcal |
| 1 serving (double) | 120 g | 174 kcal |
| 1 piece (jumbo) | 120 g | 174 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Egg & Cottage Cheese Muffin
How do you make an Egg & Cottage Cheese Muffin?
To make an Egg & Cottage Cheese Muffin, whisk eggs with cottage cheese, season the mixture, and divide it among greased muffin cups. Bake until the centers are set, then let the muffins cool briefly before removing them.
Can you use cream cheese in an Egg & Cottage Cheese Muffin?
Yes, but cream cheese makes an Egg & Cottage Cheese Muffin denser and richer than cottage cheese does. Soften it first and mix thoroughly; avoid adding extra liquid, which can prevent the egg mixture from setting well.
Why is my Egg & Cottage Cheese Muffin watery?
An Egg & Cottage Cheese Muffin can turn watery when the cottage cheese or added vegetables release too much moisture. Drain the cheese well, cook watery vegetables before adding them, and bake until the center is set.
Can you freeze Egg & Cottage Cheese Muffins?
Yes, Egg & Cottage Cheese Muffins freeze well. Cool them completely, freeze them in a single layer, then transfer them to a sealed freezer container; thaw in the refrigerator and reheat until hot before serving.
How do you reheat an Egg & Cottage Cheese Muffin?
Reheat an Egg & Cottage Cheese Muffin in the microwave for a quick option, or warm it in the oven for a firmer exterior. Heat only until the center is hot so the egg does not become tough.
Why did my Egg & Cottage Cheese Muffin turn rubbery?
An Egg & Cottage Cheese Muffin usually turns rubbery when it is overbaked or reheated for too long. Remove it as soon as the center has set, and use gentle reheating rather than prolonged high heat.
Can you make an Egg & Cottage Cheese Muffin without a muffin tin?
Yes, you can bake Egg & Cottage Cheese Muffin mixture in small oven-safe ramekins instead of a muffin tin. Grease them well, leave room for the mixture to rise, and check the center for doneness before serving.
What vegetables go well in an Egg & Cottage Cheese Muffin?
Spinach, bell pepper, mushrooms, and chopped scallions all work well in an Egg & Cottage Cheese Muffin. Cook vegetables that release water first and drain them, so the mixture stays firm as it bakes.
Can you meal-prep Egg & Cottage Cheese Muffins for the week?
Yes, Egg & Cottage Cheese Muffins can be made ahead for quick breakfasts or snacks. Refrigerate them in a sealed container and reheat individual portions; for longer storage, freeze the cooled muffins instead.
Can you cook an Egg & Cottage Cheese Muffin in an air fryer?
Yes, an Egg & Cottage Cheese Muffin can be cooked in an air fryer using small heat-safe cups that fit inside the basket. Do not overfill them, and check that the centers are fully set before taking them out.
Egg & Cottage Cheese Muffin Vitamins & Minerals
Vitamins
Biotin
10.8µg · 36% DV
B12
0.42µg · 18% DV
B2
0.19mg · 15% DV
B5
0.66mg · 13% DV
Minerals
Phosphorus
111mg · 16% DV
Selenium
7.8µg · 14% DV
Iodine
14µg · 9% DV
Sodium
204mg · 9% DV
Potassium ⭐
72mg · 2% DV
Egg & Cottage Cheese Muffin Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Egg & Cottage Cheese Muffin
To burn the 87 calories in 1 piece (medium) (60 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Egg & Cottage Cheese Muffin?
An egg and cottage cheese muffin is a savoury baked muffin made from eggs and cottage cheese. It is a handy modern breakfast or snack rather than a dish tied to one specific regional tradition.
The crumb is soft and moist, with a mild, slightly tangy savoury flavour. Enjoy it warm or cold; it works well for breakfast, a packed lunch or a quick bite between meals, with salad or fresh vegetables alongside. It is high in protein and low in carbohydrates, with 13.5 g of protein per 100 g. For a lighter meal, pair it with vegetables rather than a rich side.
How Nutritious Is Egg & Cottage Cheese Muffin?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Egg & Cottage Cheese Muffin Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Egg & Cottage Cheese Muffin Contain Allergens?
Contains these allergens:
Which Diets Is Egg & Cottage Cheese Muffin Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Egg & Cottage Cheese Muffin Fat Profile
SATURATED
1.92g
MONOUNSATURATED
1.62g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 8.6:1
Above the ideal 4:1 (8.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.