Friday, November 15, 2019
Home Food Egg White Muffins

Egg White Muffins

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These egg white muffins are an easy and healthy breakfast. They are low carb and less than 50 calories per muffin. They can be made ahead of time for your weekly meal prep too.


I love making egg cups for breakfast. Omelet muffins and Instant Pot Sous Vide Egg Bites are two of my go-to easy breakfast egg cup recipes.

These egg white muffins are just as easy and very low in calories because they only use egg whites for the base. Since the egg muffins are packed with other ingredients, they are still very flavorful and you won’t miss the egg yolks at all.

How to Make Egg White Muffins

  • To make these egg muffins, the liquid egg whites are whisked together with the mix-ins.
  • Then the batter is poured into a greased muffin pan.
  • The muffins are baked for about 20 minutes or until cooked.

Mix-In Ideas for Muffins

For these muffins, I added in spinach, mushrooms, bell peppers and cheddar cheese. Other great mix-ins:

  • pre-cooked breakfast sausage
  • pre-cooked bacon
  • other cheeses, like mozzarella or parmesan
  • broccoli
  • kale
  • tomatoes

How to Store and Reheat Egg Muffins

  • I stored my muffins in the fridge. You can also store in freezer, but the texture does change a little.
  • I like to reheat these in the microwave. You can also reheat in a toaster oven.
  • Because of the vegetables, the egg muffins will release some water when stored and when reheating. I usually reheat on a plate lined with a paper towel to absorb the excess moisture.

Egg White Muffins

Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Course: Breakfast
Cuisine: American
Servings: 10 muffins

These egg white muffins are a healthy and easy breakfast. They are small and portable and can be prepared ahead of time for your weekly breakfast meal prep.

Ingredients:

  • 2 cups egg whites
  • 1 cup spinach leaves roughly chopped
  • 1/2 cup bell peppers finely chopped
  • 1/2 cup mushrooms finely chopped
  • 1/2 cup reduced fat shredded cheddar cheese
  • 2 scallions thinly sliced
  • 1/4 tsp salt
  • 1/4 tsp ground black pepper

Directions:

  1. Preheat oven to 350°F. Grease 10 cavities of a 12-cup nonstick muffin pan with cooking oil spray.

  2. In a large bowl, add egg whites, spinach, peppers, mushrooms, 2/3 of the cheese, scallions, salt and pepper. Whisk until evenly combined.

  3. Using a 1/3 cup, scoop out batter and pour into muffin cavities. You should have enough batter and ingredients to make 10 muffins. Sprinkle remaining cheese over the surface of the muffins.

  4. Bake for about 20-22 minutes or until muffins have puffed up and egg whites are completely cooked. Muffins will sink back down as they cool.

  5. Muffins are best eaten warm. They can be stored in the fridge or freezer.

Notes:

  • To save time separating eggs, this recipe can also be made with liquid egg whites.
  • All ingredient measurements should be taken after they have been chopped.
  • The muffins can be stored in the fridge or freezer. I prefer the fridge because freezing them will change the texture a little.
  • I usually reheat mine in the microwave. Because of the vegetables, the egg muffins will release water during reheat, so I recommend lining a plate with a paper towel before reheating in the microwave.
  • Make sure to grease your muffin pan even though it is nonstick. This will ensure that the muffins will pop right out and won’t stick to the pan.
Nutrition Facts
Egg White Muffins
Amount Per Serving (1 muffin)
Calories 49 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g6%
Cholesterol 1mg0%
Sodium 180mg8%
Potassium 143mg4%
Carbohydrates 2g1%
Fiber 1g4%
Sugar 1g1%
Protein 7g14%
Vitamin A 344IU7%
Vitamin C 7mg8%
Calcium 58mg6%
Iron 1mg6%
Net Carbs 1g2%
* Percent Daily Values are based on a 2000 calorie diet.

The nutrition information provided are only estimates based on an online nutritional calculator. I am not a certified nutritionist. Please consult a professional nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have.



https://kirbiecravings.com/egg-white-muffins/