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Healthy High-Protein Egg White Veggie Muffin Cups

Healthy High-Protein Egg White Veggie Muffin Cups - featured image
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These egg white veggie muffin cups are a quick, easy, and healthy high-protein breakfast option perfect for meal prep. Packed with fresh veggies and lean protein, they are light, fluffy, and satisfying.

Ingredients

Scale
  • 12 large egg whites (about 1 ½ cups / 360 ml)
  • ½ cup red bell pepper, finely diced
  • 1 cup fresh spinach, chopped (packed)
  • ¼ cup yellow onion, finely chopped
  • 1 clove garlic, minced (optional)
  • ¼ cup low-fat feta cheese, crumbled (optional)
  • ½ teaspoon salt (fine sea salt recommended)
  • ¼ teaspoon freshly ground black pepper
  • 1 teaspoon olive oil (to grease muffin tin)
  • 1 tablespoon fresh herbs (parsley or basil), chopped (optional)

Instructions

  1. Preheat the oven to 350°F (175°C).
  2. Finely dice the red bell pepper, chop the spinach, and mince the garlic and onion so all are roughly the same size.
  3. Heat a small non-stick pan over medium heat and add a splash of olive oil. Sauté the onion, garlic, and bell pepper for 3-4 minutes until softened and fragrant. Add the spinach last and cook until wilted, about 1 minute. Remove from heat and let cool slightly.
  4. In a mixing bowl, whisk the egg whites with a whisk or fork until slightly frothy.
  5. Fold the sautéed veggies, feta cheese (if using), salt, pepper, and fresh herbs into the egg whites. Mix gently but thoroughly.
  6. Lightly grease each muffin cup with olive oil or cooking spray.
  7. Spoon the egg and veggie mixture evenly into each muffin cup, filling about ¾ full.
  8. Bake for 18-22 minutes. Check at 18 minutes by gently shaking the pan; muffins should be set and spring back when poked. If they jiggle, bake a few more minutes.
  9. Let muffins cool in the pan for 5 minutes before running a knife around edges to loosen. Transfer to a wire rack to cool completely or enjoy warm.

Notes

Do not skip sautéing the veggies to avoid soggy muffins. Whisk egg whites well for fluffy texture. Use fresh herbs for better flavor. Tent with foil if muffins brown too fast. Fill muffin cups only ¾ full to prevent overflow. Muffins can be stored in airtight container in fridge up to 4 days or frozen up to 2 months. Reheat in toaster or conventional oven for best texture.

Nutrition

Keywords: egg white muffins, high protein breakfast, healthy breakfast, meal prep, veggie muffins, low calorie, gluten free, dairy free option

Find it online: https://milacook.com/healthy-high-protein-egg-white-veggie-muffin-cups-easy-meal-prep-recipe/