Description
These Egg White Muffins with Veggies are a light, protein-packed, and colorful breakfast option perfect for meal prep or on-the-go mornings. Filled with fresh spinach, bell peppers, and red onion, they bake up fluffy and satisfying without any added dairy or gluten.
Ingredients
2 cups egg whites
1 cup fresh spinach, chopped
1/2 cup cherry tomatoes or red bell pepper, diced
1/2 cup yellow bell pepper, diced
1/4 cup red onion, finely chopped
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon garlic powder (optional)
1 tablespoon chopped parsley or chives (optional)
non-stick spray or oil for greasing
Instructions
1. Preheat oven to 375°F (190°C). Grease a 12-cup muffin tin with non-stick spray or oil.
2. Finely chop spinach, bell peppers, and onion.
3. In a mixing bowl with a spout, whisk egg whites until lightly frothy. Season with salt, pepper, and optional garlic powder and herbs.
4. Evenly distribute chopped vegetables into each muffin cup, filling halfway.
5. Pour egg whites over the veggies, filling each cup to just below the rim.
6. Bake for 20–25 minutes, or until muffins are puffed and centers are fully set.
7. Cool slightly before removing from tin. Serve warm or store for later.
Notes
Let muffins cool 5 minutes before removing to help them release cleanly and keep their shape.
You can swap spinach for kale or even shredded zucchini—just squeeze out any excess moisture.
For freezer storage, wrap muffins individually in foil and reheat in a toaster oven for a crisp edge.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: Healthy
Nutrition
- Serving Size: 2 muffins
- Calories: 60
- Sugar: 1
- Sodium: 150
- Fat: 1
- Saturated Fat: 0
- Unsaturated Fat: 1
- Trans Fat: 0
- Carbohydrates: 2
- Fiber: 0.5
- Protein: 10
- Cholesterol: 0
Keywords: egg muffins, low-carb breakfast, meal prep, dairy-free