Description
These healthy egg white breakfast muffins are high-protein, low-fat, and perfect for meal prep. Packed with fresh vegetables and optional cheese, they’re an easy grab-and-go breakfast or post-workout snack that keeps you full and energized.
Ingredients
Scale
- 2 cups egg whites (from 10–12 large eggs or carton)
- 1/4 cup red onion, finely chopped
- 1/2 cup red bell pepper, chopped
- 1/2 cup baby spinach, chopped
- 1/4 cup shredded sharp cheddar cheese (optional)
- Salt and black pepper, to taste
- Olive oil spray (for greasing muffin tin)
Instructions
- Preheat oven: Preheat to 375°F (190°C) and grease a 12-cup muffin tin or line with silicone liners.
- Whisk egg whites: In a bowl, whisk egg whites with salt and pepper until slightly frothy.
- Add vegetables: Stir in red onion, bell pepper, spinach, and cheese if using.
- Fill muffin cups: Pour mixture evenly into muffin cups, filling about 3/4 full.
- Bake: Bake for 18–20 minutes until set and lightly golden.
- Cool and serve: Let cool 5 minutes, then remove and enjoy warm or store for later.
Notes
- Meal prep: Store in the fridge up to 5 days or freeze up to 3 months.
- Veggie swaps: Try mushrooms, broccoli, zucchini, or kale.
- Dairy-free: Omit cheese or use plant-based cheese.
- Reheating: Microwave 30–45 seconds from fridge or 1–2 minutes from frozen.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Breakfast
- Method: Baked
- Cuisine: American
Nutrition
- Serving Size: 1 muffin
- Calories: 70
- Sugar: 1g
- Sodium: 180mg
- Fat: 1g
- Saturated Fat: 0.5g
- Unsaturated Fat: 0.5g
- Trans Fat: 0g
- Carbohydrates: 2g
- Fiber: 0.5g
- Protein: 9g
- Cholesterol: 0mg
Keywords: egg white breakfast muffins, healthy breakfast muffins, high protein egg muffins, low fat breakfast