Description
High Protein Egg White Muffins are a delicious and healthy breakfast or snack option, packed with protein and fresh vegetables. These low-carb, gluten-free muffins are easy to prepare and perfect for meal prep, providing a nutritious start to your day or a quick energy boost anytime.
Ingredients
Scale
Egg Mixture
- 2 cups liquid egg whites (or whites from about 12 large eggs)
- ½ teaspoon garlic powder
- ¼ teaspoon salt
- ½ teaspoon black pepper
Vegetables and Cheese
- ½ cup chopped spinach
- ⅓ cup diced bell peppers (any color)
- ¼ cup chopped red onion
- ¼ cup crumbled feta or shredded low-fat cheese (optional)
Other
- Nonstick cooking spray
Instructions
- Preheat and prepare muffin tin: Preheat your oven to 375°F (190°C) and lightly grease a 12-cup muffin tin using nonstick cooking spray to ensure the muffins don’t stick after baking.
- Mix egg whites and seasonings: In a large mixing bowl or measuring cup, whisk together the liquid egg whites with garlic powder, salt, and pepper until well combined.
- Distribute vegetables and cheese: Evenly divide the chopped spinach, diced bell peppers, and red onion among the muffin cups. If using cheese, sprinkle some into each cup.
- Fill with egg mixture: Carefully pour the seasoned egg whites over the vegetables and cheese in each muffin cup, filling about ¾ full to allow room for expansion while baking.
- Bake the muffins: Place the muffin tin in the preheated oven and bake for 18–20 minutes or until the egg muffins are fully 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 gently removing them. Serve warm or store in the fridge for a convenient, high-protein meal or snack.
Notes
- These muffins can be made ahead of time and stored in the refrigerator for up to 5 days or frozen for up to 2 months.
- Reheat muffins in the microwave for 30 seconds for a quick breakfast or snack.
- Customize with additions like cooked turkey sausage, mushrooms, or chopped tomatoes for variety and extra flavor.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Breakfast, Snack
- Method: Baking
- Cuisine: American
