Prepare the oven and pan: Preheat the oven to 350°F (175°C) . Coat a standard 12-cup muffin pan thoroughly with cooking spray, paying particular attention to the sides of each cup. This helps prevent the eggs and melted cheese from sticking.

Blend the egg mixture: Add the eggs, cottage cheese, milk, garlic powder, salt, and black pepper to a blender. Blend for 20–30 seconds , until the cottage cheese is mostly incorporated and the mixture looks smooth and creamy. Small flecks of cottage cheese are fine.

Cook the vegetables: Heat the olive oil in a medium skillet over medium heat. Add the diced bell pepper and cook for 3–4 minutes , until slightly softened. Add the chopped spinach and cook for another 1–2 minutes , just until wilted. Remove from the heat and let the vegetables cool for a few minutes.

Combine the filling: Pour the blended egg mixture into a large measuring cup or bowl. Stir in the cooked vegetables and shredded cheddar. Mix gently until everything is evenly distributed.

Fill the muffin cups: Divide the mixture evenly among the 12 prepared muffin cups, filling each about three-quarters full . Stir the mixture between portions if the vegetables and cheese settle at the bottom.

Bake the egg bites: Bake for 18–22 minutes , until the centers are set and the tops are lightly golden. The egg bites should look puffed when they come out of the oven and should not have liquid egg visible in the center. For food safety, the center should reach 160°F (71°C) .

Cool briefly: Let the egg bites cool in the pan for 10 minutes . They will naturally deflate slightly as they cool. Run a thin silicone spatula around the edges if needed, then lift them from the pan.

Serve or store: Serve warm, or cool the egg bites completely before refrigerating or freezing. They are easiest to pack once fully cooled.