Make these healthy, freezer-friendly egg white muffins in under 20 minutes and serve as a protein-packed breakfast or quick snack (gluten-free).
Here are some more egg recipes, that you can make for your breakfast – Perfect Scrambled Eggs, Egg Foo Young, Egg Bhurji, and Egg Idli.
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About This Recipe
Egg white muffins as the name suggests are muffins made using egg whites and a lot of veggies. This protein-loaded breakfast is super easy to make, customizable, and freezer-friendly.
Egg white muffin cups not only make for a healthy breakfast but they can also be served as a quick snack. These are also perfect to make 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 and family, those necessary nutritious vegetables.
These are also great for busy mornings when you want to just grab something warm and have it on the go. Just pull out 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 in leftover veggies, sausages, salami, cheese, or any 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.
Ingredients
Egg White – The egg white is full of protein and keeps you filled for longer. Use the leftover egg yolks to make some other recipes like ice creams, lemon curd, custard, or profiteroles.
To save time, you can also use liquid egg whites available in the market.
Vegetables – I have added mushrooms, spinach, yellow, green, and red bell peppers, and onions to this recipe, but you can add other vegetables like broccoli, zucchini, kale, etc too. These muffins are a great way to feed veggies to your kids and also use all the leftover veggies in the fridge.
Oil – I have used olive oil to cook the onions and bell peppers, but you can use any vegetable oil or butter too.
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.
How To Make Egg White Muffins
Preheat the oven to 350 degrees F (180 degrees 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 chopped garlic and fry for 2-3 seconds.
Add ½ cup chopped onions and ½ cup chopped mixed bell peppers and cook for 30 seconds.
Add ½ cup chopped mushrooms and ½ cup 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 salt to taste, 2 teaspoon sriracha sauce, and ½ teaspoon freshly cracked black pepper, and mix well.
Pour the egg mixture in 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, just slide a spoon or a butter knife on the side and push the egg muffins upwards. They will slide out easily. Serve hot.
Frequently Asked Questions
You can add onions, carrots, corn kernels, tomatoes, beans, spinach, mushrooms, zucchini, yellow and red bell pepper, green capsicum, kale, avocado, celery, and broccoli.
You can add shredded cheddar, mozzarella, or parmesan cheese to the egg batter and then pour the batter into the muffin tray and bake.
You can add cooked sausages, cooked bacon, ham, turkey, herbs, etc to these muffins.
Serving Suggestions
I love to serve ketchup with these muffins. You can try to pair these with any dipping sauce 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.
These muffins freeze wonderfully. Just cool them completely. Then keep in an airtight container and freeze 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 in an oven set at 350 degrees f for 8-10 minutes. If the muffins are frozen, increase the heating time a bit.
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Recipe Card
Egg White Muffins Recipe
Ingredients
- 10-12 egg whites
- 2 teaspoons light olive oil
- 1 teaspoon chopped garlic
- ½ cup chopped onions
- ½ cup chopped mixed bell peppers
- ½ cup chopped mushrooms
- ½ cup chopped spinach
- salt to taste
- 2 teaspoons sriracha sauce
- ½ teaspoon freshly cracked black pepper
Instructions
- Preheat the oven to 350 degrees F (180 degrees 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 light olive oil in a pan over medium-high heat. Once the oil is hot, add garlic and fry for 5-6 seconds.
- Add onions and mixed bell peppers and cook for 30 seconds.
- Add mushrooms and 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 salt, sriracha sauce, and black pepper, and mix well.
- Pour the egg mixture in 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, just slide a spoon or a butter knife on the side and push the egg muffins upwards. They will slide out easily. Serve hot.
