Description

These Egg White Muffins with Veggies are the perfect make-ahead breakfast idea or healthy snack to grab on the go. Light, fluffy, and packed with colorful vegetables like spinach, bell peppers, and juicy cherry tomatoes, they’re easy to prep and full of protein. Whether you’re looking for low-carb food ideas, quick breakfast options, or clean and easy recipes for meal prep, these muffins fit the bill. Great for breakfast, post-workout snacks, or even as a light lunch, they’re endlessly customizable and freezer-friendly — making them a must-have in your healthy recipe rotation.

Ingredients

Scale

2 cups egg whites

1 cup fresh spinach, chopped

1/2 cup cherry tomatoes, halved

1/2 cup bell pepper, diced

2 tablespoons green onion or chives, finely chopped

1/4 teaspoon salt

1/8 teaspoon black pepper

non-stick cooking spray

1/3 cup shredded cheese (optional)

Instructions

1. Preheat oven to 375°F (190°C) and grease a non-stick muffin tin with cooking spray.

2. Sauté chopped spinach, bell pepper, and any firm veggies in a skillet over medium heat for 2–3 minutes until slightly softened.

3. In a large bowl, pour egg whites and season with salt and pepper. Stir in chopped green onions or chives.

4. Evenly divide the sautéed veggies into the muffin cups, filling each about 1/3 full.

5. Carefully pour egg whites over the veggies until each muffin cup is about 3/4 full. Top with cheese if using.

6. Bake for 18–22 minutes until puffed and fully set. The tops should be firm and lightly golden.

7. Let the muffins cool in the tin for 5 minutes, then gently release with a knife and transfer to a wire rack or serve warm.

Notes

Let the muffins cool completely before storing to prevent condensation and sogginess.

Use a spouted measuring cup to pour egg whites cleanly into muffin cups.

Sauté watery vegetables like mushrooms or zucchini before using to avoid excess moisture.

Prep Time: 10 minutes
Cook Time: 20 minutes
Category: Breakfast
Method: Baking
Cuisine: American

Nutrition

Serving Size: 1 muffin
Calories: 35
Sugar: 0.7
Sodium: 110
Fat: 0.2
Saturated Fat: 0.05
Unsaturated Fat: 0.1
Trans Fat: 0
Carbohydrates: 1.5
Fiber: 0.5
Protein: 6
Cholesterol: 0

Keywords: egg white muffins, healthy breakfast, low carb, easy recipe, veggie muffins, breakfast ideas, food ideas