on Mar 23, 2021, Updated Aug 12, 2023
About Egg White Muffins
As the name suggests, Egg White Muffins are made using egg whites and a lot of veggies. This protein-loaded breakfast is healthy, super easy to make, customizable, and freezer-friendly. Egg-white muffin cups make for a healthy breakfast and can be served as a quick snack. These are also perfect for making for large gatherings and meal preps. Making individual servings of eggs takes a lot of time, but these egg white breakfast muffins can be made in one go. It is also a great way to feed your kids nutritious vegetables. These are also great for busy mornings when you want to grab something warm and have it on the go. Pull 2 muffins from the freezer (52 calories each) and micro for 30 seconds for a healthy portioned morning treat. This is also a great fridge-cleaning recipe. Add leftover veggies, sausages, salami, cheese, or meat; everything works great here. Moreover, these white muffins are paleo, low-carb, gluten-free, and full of protein. You can easily double or triple the recipe. Make them using whole eggs if you don’t bother about the calories too much. Here are some more egg recipes for your breakfast
Egg Foo Young Egg Bhurji Egg Idli Greek Omelette Mushroom Omelette Masala Omelette Akuri Instant Pot Poached Eggs
Ingredients
Egg White – The egg white is full of protein and keeps you filled for longer. Use the leftover egg yolks to make recipes like ice creams, lemon curd, custard, or profiteroles. You can also use liquid egg whites to save time. Vegetables – I have added mushrooms, spinach, yellow, green, red bell peppers, and onions to this recipe, but you can add other vegetables like broccoli, zucchini, kale, etc. These make-ahead egg muffins are a great way to feed your kids veggies and use all the leftover veggies in the fridge. Oil – I have used olive oil to cook the onions and bell peppers, but you can also use vegetable oil, avocado oil, or butter. Sriracha Sauce – To add that much-needed heat to the muffins, add in a little sriracha sauce. You can avoid adding it if you do not want them to be spicy. You can replace sriracha with hot sauce.
How To Make Egg White Muffins
Preheat the oven to 360°F (180°C). Brush or spray a muffin tray generously with oil. Oiling it well will make sure the muffins will come out easily. Keep the tray aside. Heat 2 teaspoon light olive oil in a pan over medium-high heat. Once the oil is hot, add 1 teaspoon finely chopped garlic and fry for 2-3 seconds. Add ½ cup finely chopped onions and ½ cup finely chopped mixed bell peppers and cook for 30 seconds. Add ½ cup finely chopped mushrooms and ½ cup finely chopped spinach and cook for 4-5 minutes until the mixture is dry. Remove the pan from the heat and let the veggies cool down for 5 minutes. Now add the cooked veggies to 10-12 egg whites and mix well. Note – Mixing the egg whites and vegetables in a measuring cup will make the pouring easier. Add
1 teaspoon salt 2 teaspoon sriracha sauce ½ teaspoon freshly cracked black pepper
and mix well. Pour the egg mixture into the cavities of the prepared muffin tin until ¾th full. Keep the tray in the middle rack of the oven and bake for 20-25 minutes until the egg whites are set. Remove the tray from the oven and let the muffins cool down for 5 minutes. Once the eggs are cooled and perfectly set, slide a spoon or a butter knife on the side and push the egg muffins upwards. They will slide out easily. Serve hot.
Pro Tips By Neha
You can line the tray cavities with paper liners to handle muffins easily. I used room-temperature egg whites, but if you use them directly from the temperature, increase the baking time by a minute or 2.
Serving Suggestions
I love to serve ketchup with these breakfast egg muffins. You can pair these with dipping sauces like Boom Boom Sauce, Yum Yum Sauce, Mustard, Sweet Chili Sauce, etc. They taste amazing without any sauce also, so you can try eating them as is 🙂
Storage Suggestions
You can keep these egg white muffins in the refrigerator in an airtight container for about 4 to 5 days. It is a great recipe for meal prep. These low-carb egg cups freeze wonderfully. Just cool them completely. Then, freeze in an airtight container for 3-4 months. They might release some water because of the vegetables in them. Don’t worry. Just keep a kitchen towel on a microwave-safe plate. Keep the muffins on the towel and then microwave. The towel will absorb any extra moisture. You can heat them for 30 seconds in a microwave or an oven set at 360°F for 8-10 minutes. If the muffins are frozen, increase the heating time a bit.
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