Description
High Protein Egg White Muffins are a nutritious and delicious breakfast or snack option, packed with lean protein and fresh vegetables. These easy-to-make muffins are baked to perfection, offering a low-carb, gluten-free meal prep solution that’s perfect for busy mornings or grab-and-go eating.
Ingredients
Scale
Egg Mixture
- 2 cups liquid egg whites (or whites from about 12 large eggs)
- ½ cup chopped spinach
- ½ cup diced bell pepper
- ¼ cup finely chopped onion
- ⅓ cup shredded low-fat cheese (optional)
- ¼ teaspoon garlic powder
- ¼ teaspoon black pepper
- Pinch of salt
For Greasing
- Olive oil spray (for greasing muffin tin)
Instructions
- Preheat Oven: Preheat your oven to 375°F (190°C). Prepare a 12-cup muffin tin by lightly greasing it with olive oil spray or lining with silicone liners to prevent sticking.
- Mix Ingredients: In a mixing bowl, combine the liquid egg whites with chopped spinach, diced bell pepper, finely chopped onion, shredded low-fat cheese (if using), garlic powder, black pepper, and a pinch of salt. Stir all ingredients thoroughly until evenly distributed.
- Fill Muffin Cups: Pour the egg white mixture evenly into the prepared muffin cups, filling each one about three-quarters full to give room for the muffins to rise slightly during baking.
- Bake: Place the muffin tin in the oven and bake for 20–25 minutes or until the muffins are fully set and have a light golden color on top.
- Cool and Serve: Allow the muffins to cool in the pan for about 5 minutes before removing them. Serve warm immediately, or store in the refrigerator for up to 4 days for a quick and healthy snack or breakfast.
Notes
- Customize your muffins by adding cooked turkey sausage, mushrooms, or tomatoes for extra flavor and nutrition.
- These egg white muffins freeze well; reheat individual muffins in the microwave for a quick, high-protein meal anytime.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Breakfast, Snack
- Method: Baking
- Cuisine: American
