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Egg White Muffin Cups

Egg White Muffin Cups
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Egg White Muffin Cups are a quick, easy, and healthy high-protein breakfast or snack option. Made primarily from egg whites and customizable with a variety of vegetables, herbs, and optional cheese, this recipe supports a low-calorie, gluten-free diet while offering versatility to suit your taste and dietary preferences. Perfect for meal prepping or busy mornings, these muffin cups are fluffy, flavorful, and convenient for grab-and-go meals.

Ingredients

Base Ingredients

  • Egg whites – 8 large (about 1 cup)
  • Salt – 1/4 teaspoon
  • Black pepper – 1/4 teaspoon

Vegetables

  • Spinach – 1/2 cup, chopped
  • Bell peppers – 1/2 cup, diced
  • Tomatoes – 1/3 cup, diced

Herbs and Seasonings

  • Fresh chives – 1 tablespoon, chopped
  • Fresh parsley – 1 tablespoon, chopped

Cheese (Optional)

  • Feta cheese – 1/4 cup, crumbled or mozzarella cheese – 1/4 cup, shredded

Other

  • Olive oil or non-stick cooking spray – for greasing muffin tin

Instructions

  1. Prep the Muffin Tin: Preheat your oven to 350°F (175°C). Lightly grease a standard 12-cup muffin tin with olive oil or non-stick cooking spray to ensure easy removal of muffin cups.
  2. Chop and Prepare Ingredients: Dice chosen vegetables such as spinach, bell peppers, and tomatoes. Chop fresh herbs like chives and parsley. If using cheese or cooked meats, have these ready and prepared as well.
  3. Whisk the Egg Whites: In a large bowl, whisk the egg whites with salt and pepper until frothy and well combined. This helps season the base and incorporate air to keep muffin cups fluffy.
  4. Assemble the Muffin Cups: Evenly distribute the chopped vegetables, herbs, cheese, and any additional ingredients into the prepared muffin tin cups. Pour the whisked egg whites over the fillings until each cup is about three-quarters full, leaving space for expansion while baking.
  5. Bake: Place the muffin tin in the preheated oven and bake for 18 to 22 minutes, or until the muffin cups are set and lightly golden on top. Check doneness by inserting a toothpick into the center; it should come out clean. Remove from the oven and allow to cool for about 5 minutes before carefully removing the muffin cups from the tin.

Notes

  • Use fresh vegetables and herbs for the best flavor and texture.
  • Distribute ingredients evenly in each muffin cup for consistent taste and cooking.
  • Do not overfill muffin cups; leave room for egg whites to expand during baking.
  • Ensure muffin cups are cooled before removing to prevent them from breaking apart.
  • If using whole eggs instead of egg whites, expect richer flavor but higher calories and fat content.
  • To prevent sticking, use adequate olive oil or non-stick spray to grease muffin tin.

Nutrition

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

Find it online: https://marybaking.com/egg-white-muffin-cups/