Savory Egg White Muffins
These Savory Egg White Muffins are a perfect grab-and-go solution for healthy eating, packed with protein, fresh vegetables, and a hint of feta cheese.
For 12 servings
Preheat your oven to 375°F (190°C). Lightly grease a 12-cup standard muffin tin with cooking spray, or line with silicone muffin liners for easy removal.
Finely dice the red bell pepper and yellow onion. Roughly chop the fresh spinach and chives.
In a medium bowl, whisk together the liquid egg whites, garlic powder, salt, and black pepper until just combined and slightly frothy.
Evenly distribute the diced bell pepper, diced onion, chopped spinach, and crumbled feta cheese among the 12 prepared muffin cups.
Carefully pour the whisked egg white mixture over the vegetables and feta in each muffin cup, filling each about 3/4 full. Do not overfill.
Bake for 18-22 minutes, or until the egg white muffins are set, lightly golden around the edges, and spring back when gently touched in the center.
Remove the muffin tin from the oven and let the muffins cool in the tin for 5 minutes before carefully transferring them to a wire rack to cool completely.
Serve warm immediately, or allow to cool completely before storing for meal prep.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For even easier cleanup and removal, use silicone muffin liners. The egg whites won't stick, and they pop out effortlessly.
- 2Avoid overfilling the muffin cups; egg whites expand slightly during baking. Filling them about 3/4 full is usually perfect to prevent overflow.
- 3These muffins are excellent for meal prep. Once completely cooled, store them in an airtight container in the refrigerator for up to 4-5 days.
- 4Reheat individual muffins in the microwave for 30-60 seconds, or in a toaster oven at 300°F (150°C) for 5-7 minutes until warmed through.
Adapt it for your goals.
Cheese Swap
Substitute feta with other cheeses like goat cheese, shredded cheddar, or a blend of Italian cheeses for a different flavor profile.
Veggie BoostVeggie Boost
Add other finely chopped vegetables such as mushrooms, zucchini, cherry tomatoes, or kale. Ensure vegetables are finely diced to cook evenly.
Protein PlusProtein Plus
For an even heartier muffin, add 1/4 cup of cooked, crumbled turkey bacon, diced ham, or cooked breakfast sausage to the mix before baking.
Why this is on our healthy list.
High in Protein
Egg whites are an excellent source of lean protein, essential for muscle repair, satiety, and overall body function, without the added fat of yolks.
Rich in Vitamins & Minerals
The added vegetables like bell peppers and spinach contribute vital vitamins (A, C, K) and minerals (iron, potassium), boosting overall nutritional intake.
Low Calorie & Low Carb
These muffins are naturally low in calories and carbohydrates, making them an ideal choice for those managing weight or following a low-carb diet.
Frequently asked questions
Yes, you can use whole eggs, but the texture will be richer and denser, and the calorie and fat content will be higher. You'll need about 8-10 large whole eggs to equal 2 cups of liquid.
