HORMONE HEALTH BENEFITS OF CONSUMING PROTEIN 

Here are some of the specific hormone health benefits you can expect when prioritizing high quality protein sources (30 grams of protein) at each meal:

+ IMPROVES SATIETY 

+ REGULATES GLUCOSE 

+ DECREASES APPETITE + HUNGER LEVELS 

+ INCREASES MUSCLE MASS + STRENGTH 

+ IMPROVES METABOLIC HEALTH + FAT BURNING

+ HELPS REPAIR TISSUES + ORGANS

+ REDUCES MOOD SWINGS

+ PROMOTES OPTIMAL OVULATORY CYCLES

+ BOOSTS ENERGY

+ REDUCES NAUSEA + FIRST-TRIMESTER PREGNANCY SYMPTOMS

HIGH PROTEIN COTTAGE CHEESE EGG BITE INGREDIENTS

These high protein cottage cheese egg bites are loaded with hormone-healthy nutrients! Below are the main ingredients that contribute to this recipe’s delicious taste and nutrient-density. 

+ FULL-FAT, ORGANIC COTTAGE CHEESE

Because, duh. I’m obsessed with this brand. 

+ ORGANIC PASTURE-RAISED EGGS

Eggs help with texture and give a nice protein boost (48g!) They’re also rich in B vitamins, selenium and choline, a nutrient essential for ovarian health and fertility. Look for a brand that is pasture-raised and organic for the most benefits!

+ SUN-DRIED TOMATOES

Not only are sun-dried tomatoes absolutely delicious, but they are loaded with antioxidants, including lycopene, which can actually help protect your skin from sun damage (I’ll be making these all summer long!)

+ SPINACH

This versatile leafy green has a mild taste (making it my go-to when cooking for my kiddos) and boasts a plethora of antioxidants and phytonutrients that work lower inflammation. 

+ FETA

Crumbled feta adds so much flavor to these egg bites, along with good-for-your-gut probiotics to boot!

+ BASIL

Besides being one of my favorite herbs, basil has a long list of health promoting properties, including aiding in blood sugar balance and reducing stress. 

WHAT TO LOOK FOR WHEN CHOOSING A COTTAGE CHEESE BRAND

As with anything, not all cottage cheese brands are created equal! Below are my top tips to select a cottage cheese brand that will positively benefit your hormones and health, instead of detract from it. 

+ CERTIFIED USDA ORGANIC

This means you’re not ingesting any growth hormones, synthetic additives or antibiotics given to conventionally raised cows. 

+ FULL-FAT

Lower fat varieties have less calories and saturated fat, but they often compensate for a drier and less creamy consistency by adding gums, sweeteners or other artificial ingredients to mimic the texture of whole milk fat. I love the texture and taste of full-fat, and find it much more satiating. 

+ LIVE + ACTIVE PROBIOTIC CULTURES

This ensures you are getting a dose of good for your gut probiotics!

+ MINIMAL, REAL INGREDIENTS

Make sure you’re avoiding adding sugars, thickeners like guar gum or artificial ingredients such as carrageenan, etc. which can cause inflammation. 

And if you want a specific brand recommendation, this one is my go-to that includes all of the above and tastes absolutely delicious!

HOW TO MAKE THESE COTTAGE CHEESE EGG BITES

Making this egg bite requires a few steps, but the end result is totally worth it (i.e. it’s the ultimate make ahead meal prep dish for grab n go breakfasts or to feed a crowd). Below are the basic steps (for more detailed directions, refer to the recipe).

1) Preheat your oven to 350 and line/grease your muffin tin. 

2) Add chopped ingredients to the pan. Sprinkle your chopped spinach, sun-dried tomatoes and basil evenly in the bottom of each muffin cup.

3) Blend your egg/cottage cheese mixture. Add the eggs, cottage cheese, sea salt and black pepper to a blender and mix until creamy and well-combined. Pour the mixture evenly among the 12 muffin cups. Sprinkle the feta crumbles evenly on top of each cup.

4) Bake your bites. Place the muffin tin on the top rack of the oven and add a pan or oven safe dish filled with water to the bottom rack of your oven. Bake for 25 minutes, or until fluffy and golden on top and a toothpick or sharp knife comes out of the egg bite clean.

5) Cool then serve or store. Let cool for 5 minutes before removing from the pan. You want the muffins to still be warm and not completely cooled, which will help with removal (they can stick easily, even with spray!) If not eating right away, see storage tips below.

HIGH PROTEIN COTTAGE CHEESE EGG BITE SWAPS + ADD-INS

+ Swap The Veggies + Cheese

Switch the veg/cheese for another tasty combo like diced, roasted red bell peppers, onion and cheddar or diced tomatoes, green onion and crumbled goat cheese.

+ Add Some Meat

Ground turkey or Italian sausage would boost the protein content and taste great in these egg bites, just note you’ll need to cook the ground meat prior to adding to the egg bites and baking. 

+ Alternate The Herbs

I love basil in this dish, but you could also use another fresh herb like dill, parsley or chives. OR leave the herbs out altogether if you don’t have them on hand.

COTTAGE CHEESE EGG BITE COOKING + STORAGE TIPS

+ Prep in Advance

Because mornings are typically rushed for us, I like to prep these a day in advance. I typically bake them in parchment or silicone liners so they’re easy to remove and let cool to room temp. Then I store in an airtight glass jar in the fridge and reheat for 60-90 seconds in the microwave before consuming.

+ Don’t Forget The Pan of Water

I know it sounds weird, but adding the pan of water to the oven while you cook your bites helps them stay fluffy and moist, so I would advise against skipping this step! 

+ Freeze, Then Reheat As Needed 

This dish is the ultimate freezer-friendly meal! I prefer freezing all of the bites in one airtight freezer-safe container. Remove from the freezer and let defrost in the fridge the night before, then heat in the microwave in 30 second increments until heated through. 

+ TIPS FOR BRINGING TO A POSTPARTUM MAMA OR HOLIDAY GATHERING

These egg bites are the perfect meal to bring to a new mom OR holiday gathering as it’s make ahead and freezer friendly! Just keep the bites in their liners and store them in an airtight container in the fridge until ready to bring/serve. 

MORE HIGH PROTEIN COTTAGE CHEESE RECIPES

+ High Protein Pumpkin Cottage Cheese Muffins

+ High Protein Cottage Cheese Egg Bake

+ Cottage Cheese Protein Pancakes

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Photography by: Tanya Pilgram

High Protein Cottage Cheese Egg Bites with Sun-Dried Tomatoes, Spinach + Feta

GF

These cottage cheese egg bites are fluffy, delicious, packed with protein & an easy + efficient meal prep option for busy mornings.

PREP TIME:	TOTAL TIME:
10 Mins	00:35 Mins

• Author: Lauren Chambers

• Servings: 12

• Recipe Type: breakfast, brunch, snack

• Cuisine: Mediterranean/Greek-Inspired

Ingredients

• ¾ cup chopped organic baby spinach leaves
• ½ heaping cup of oil-packed sun-dried tomatoes, drained and chopped
• ⅓ cup basil leaves, chopped or leaves torn from stems
• 8 large, pasture-raised organic eggs
• 1 cup full-fat, whole milk cottage cheese
• ½ teaspoon sea salt
• Black pepper to taste
• Approximately ½ cup crumbled feta cheese for topping *this one is soooo good if you can find it

Instructions

1. Prep your oven and line/grease your muffin tin. Preheat your oven to 325 F and make sure you have two racks – one on the bottom and one in the middle – positioned. Evenly grease a 12 cup muffin tin with avocado oil spray OR place large parchment paper muffin cups or silicone liners inside (I prefer the liners as they come out so much easier!)
2. Add chopped ingredients to the pan. Sprinkle your chopped spinach, sun-dried tomatoes and basil evenly in the bottom of each muffin cup.
3. Blend your egg/cottage cheese mixture. Add the eggs, cottage cheese, sea salt and black pepper to a blender and mix until creamy and well-combined. Pour the mixture evenly among the 12 muffin cups. Each cup should be filled almost to the top. Sprinkle the feta crumbles evenly on top of each cup.
4. Bake your bites. Place the muffin tin on the top rack of the oven and add a pan or oven safe dish filled with water to the bottom rack of your oven (this helps with the texture, keeping the muffins fluffy and moist). Bake for 25 minutes, or until fluffy and golden on top and a toothpick or sharp knife comes out of the egg bite clean.
5. Cool then serve or store. Let cool for 5 minutes before removing from the pan. You want the muffins to still be warm and not completely cooled, which will help with removal (they can stick easily, even with spray!) If not eating right away, see storage tips below.

Notes

Make sure to cool to room temp, then store in an airtight glass container in the fridge for 3-5 days. Reheat as needed in the microwave for about 30-60 seconds per bite.

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