Savory Cottage Cheese & Seed Cups
Method
Prepare the mixture: Preheat the oven to 190°C. Add the cottage cheese and eggs to a bowl and whisk until well combined. Stir in the oats, pumpkin seeds and sunflower seeds.
Add the vegetables: Fold in the spinach, roasted pepper, red onion and parsley. Add the oregano, smoked paprika and garlic powder. Season lightly with salt and black pepper.
Fill the cups: Line a standard 8-hole muffin tin with silicone liners or lightly grease the wells. Divide the mixture evenly between the cups. Sprinkle with crumbled feta.
Bake: Bake for 22–25 minutes until the cups are puffed, golden and firm in the centre.
Cool and serve: Allow to cool for 5 minutes before removing from the tin. Serve warm or at room temperature with a fresh salad or sliced vegetables.
Vegan option: Replace the cottage cheese with 250 g firm tofu blended until smooth, and replace the eggs with 2 tbsp ground flaxseed mixed with 5 tbsp water. Replace feta with 30 g crumbled tofu mixed with 1 tsp nutritional yeast. These little savoury cups are designed for high-protein snacking. Cottage cheese and eggs create a soft, satisfying centre while oats and mixed seeds provide texture and fibre. Roasted pepper, spinach and herbs add colour and Mediterranean flavour, making them perfect for meal prep or grab-and-go breakfasts.
Nutrition Facts
Per serving
