Description
Fluffy, protein-packed, and customizable, these Egg White Muffins are the perfect on-the-go breakfast or post-workout snack. Low in calories and full of flavor, they’re a healthy Southern-inspired staple reborn for modern meal prep.
Ingredients
1 ½ cups egg whites (or 10 large egg whites)
½ cup bell peppers, diced (any color)
¼ cup red onion or scallions
½ cup shredded cheese (cheddar, feta, goat, or mozzarella)
Salt & pepper to taste
Optional: herbs, turkey sausage, spinach
Instructions
1. Preheat oven to 350°F. Lightly oil muffin pan or silicone molds.
2. In a bowl or pitcher, whisk egg whites with salt and pepper.
3. Divide chopped veggies and cheese among muffin cups.
4. Pour egg whites over fillings, filling each about ¾ full.
5. Bake 18–20 minutes, until set and lightly golden.
6. Cool 5–10 minutes before serving or storing.
Notes
Sauté veggies first for richer flavor.
Use silicone molds for easy release and cleanup.
Try flavor combos like spinach-feta-tomato or mushroom-Swiss-thyme.
Store in fridge up to 5 days or freeze for 3 months.
Microwave to reheat in 40–60 seconds or use an air fryer for a crispier bite.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 muffin
- Calories: 45
- Sugar: 1g
- Sodium: 130mg
- Fat: 2g
- Saturated Fat: 1g
- Unsaturated Fat: 1g
- Trans Fat: 0g
- Carbohydrates: 2g
- Fiber: 0g
- Protein: 6g
- Cholesterol: 5mg
Keywords: egg white muffins, protein breakfast, low calorie, meal prep, healthy muffins