Description
These healthy egg white muffins with veggies are the perfect meal prep breakfast. Packed with protein, low in carbs, and loaded with colorful vegetables, they make an easy, gluten-free, and dairy-free option for busy mornings or snacks.
Ingredients
240 ml egg whites
1 cup chopped spinach
1/2 cup diced bell peppers
1/4 cup finely chopped red onion
1/4 cup quartered cherry tomatoes
1/4 teaspoon salt
1/8 teaspoon black pepper
1/4 teaspoon garlic powder
Olive oil spray for greasing
Instructions
1. Preheat your oven to 350°F (175°C) and spray a non-stick muffin tin with olive oil spray.
2. Dice the spinach, bell peppers, red onion, and cherry tomatoes into small pieces.
3. In a large bowl, whisk the egg whites with salt, pepper, and garlic powder until slightly frothy.
4. Stir in the chopped vegetables and mix evenly.
5. Pour the egg white mixture into the prepared muffin tin, filling each cup about 3/4 full.
6. Bake for 20 to 25 minutes or until the muffins are fully set and lightly golden on top.
7. Let them cool for a few minutes, then remove and serve or store.
Notes
Use carton egg whites or separate them from whole eggs—both work fine.
These muffins can be frozen individually for up to 2 months.
You can customize with other veggies or add cheese if not avoiding dairy.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 muffin
- Calories: 35
- Sugar: 1g
- Sodium: 90mg
- Fat: 0.5g
- Saturated Fat: 0g
- Unsaturated Fat: 0.5g
- Trans Fat: 0g
- Carbohydrates: 2g
- Fiber: 0.5g
- Protein: 6g
- Cholesterol: 0mg