Description
These high protein egg white muffins are a nutritious and delicious way to start your day or enjoy a healthy snack. Packed with vegetables like spinach, bell peppers, mushrooms, and onions, these muffins are light yet filling. They feature low-fat cheese for added flavor and can be customized with lean meats or tofu for extra protein. Baked to perfection, they offer a convenient grab-and-go option that’s both wholesome and satisfying.
Ingredients
Scale
Egg Mixture
- 12 large egg whites (about 1 ½ cups)
- Salt and pepper to taste
- 1 teaspoon dried herbs (such as oregano, basil, or Italian blend)
Vegetables
- ½ cup chopped spinach
- ½ cup chopped bell peppers (any color)
- ½ cup chopped mushrooms
- ¼ cup chopped onions
- ¼ cup chopped tomatoes
Additional Ingredients
- ¼ cup shredded low-fat cheese (optional)
- 1 tablespoon olive oil (or cooking spray)
- Optional additions: diced cooked chicken breast, lean ground turkey, or tofu crumbles
Instructions
- Sauté the Vegetables: Heat olive oil in a skillet over medium heat. Add the chopped onions and sauté until translucent, about 3-4 minutes.
- Add Remaining Vegetables: Add the chopped spinach, bell peppers, and mushrooms to the skillet. Cook until the vegetables are tender, about 5-7 minutes. Season with salt, pepper, and dried herbs. Remove from heat and set aside.
- Preheat Oven: Preheat your oven to 375°F (190°C). Grease a 12-cup muffin tin with cooking spray or line with silicone muffin liners.
- Whisk Egg Whites: In a large bowl, whisk the egg whites until they are slightly frothy. Season with salt and pepper.
- Combine Ingredients: Gently fold the sautéed vegetables into the whisked egg whites. If using cheese, sprinkle some into the bottom of each muffin cup.
- Fill Muffin Cups: Evenly distribute the egg white and vegetable mixture among the 12 muffin cups, filling each cup about ¾ full.
- Bake: Bake in the preheated oven for 20-25 minutes, or until the muffins are set and lightly golden on top.
- Cool and Serve: Remove the muffin tin from the oven and let the muffins cool for a few minutes before removing them from the tin. Serve warm or at room temperature.
Notes
- For extra protein, add diced cooked chicken, ground turkey, or tofu crumbles into the egg mixture before baking.
- Use silicone muffin liners for easier removal and less cleanup.
- These muffins can be stored in an airtight container in the refrigerator for up to 4 days and reheated in the microwave.
- Adjust vegetables based on seasonality or personal preference.
- For a dairy-free version, omit the cheese or use a plant-based cheese alternative.
