Description
Enjoy a quick and healthy breakfast with these egg white muffins. Packed with protein and veggies, they are perfect for a nutritious start. Ideal as a make ahead egg white muffins recipe that’s both high protein egg white muffins and healthy egg white muffins.
Ingredients
Scale
- 16 ounces egg whites
- 1 cup cooked crumbled turkey sausage or bacon or diced ham
- 1 cup bell peppers chopped
- 1–2 cups spinach chopped
- ½ cup cherry tomatoes diced
- ½ cup onion chopped
- ¾ teaspoon Kosher salt
- ¼ teaspoon ground black pepper
Instructions
- Set your oven to 350°F and coat a non-stick or silicone muffin pan well with cooking spray.
- Pat the cherry tomatoes dry using a paper towel to remove extra moisture.
- Warm some olive oil in a non-stick skillet over medium-high heat and cook the bell peppers and onions for 2 to 3 minutes until softened.
- Add the cooked meat, spinach, and tomatoes, then cook together for 2 more minutes before spooning about one heaping tablespoon into each muffin cup.
- In a separate bowl, whisk the egg whites thoroughly with salt and pepper, then pour the mixture over the fillings in each muffin cup, leaving about ¼ inch space from the rim.
- Bake for 23 to 30 minutes until the muffins have puffed up and a toothpick comes out clean.
- Carefully loosen the edges with a knife to pop out the muffins and serve warm, optionally topping with extra tomatoes, salsa, or hot sauce.
Notes
- Variation: Tomato spinach mozzarella: Add in cherry tomatoes chopped spinach and mozzarella cheese Bacon cheddar: Swap the sausage for bacon and add cheddar cheese Tip: Use an egg white carton to make this recipe even easier If you’d like to add cheese feel free to mix in ¼-½ cup shredded cheddar or feta cheese before baking Freezer tip: Allow egg muffins to completely cool and then place in an airtight container or ziptop bag Then freeze for up to 3 months Reheat in microwave for 45 seconds or until warm
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Baked
- Cuisine: American
Nutrition
- Serving Size: 1 muffin
- Calories: 100 kcal
- Sugar: 2g
- Sodium: 300mg
- Fat: 3g
- Saturated Fat: 1g
- Unsaturated Fat: 1g + 1g
- Trans Fat: 0g
- Carbohydrates: 4g
- Fiber: 1g
- Protein: 12g
- Cholesterol: 0mg