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Egg White Breakfast Cups - Light, Protein-Packed, and Easy

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 12 servings
Ingredients Method

Ingredients
  

  • 2 cups liquid egg whites (or from 12–14 large eggs, whites only)
  • 1/3 cup milk (dairy or unsweetened almond milk)
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1 cup finely chopped vegetables (such as bell peppers, spinach, tomatoes, red onion, or broccoli)
  • 1/2 cup shredded cheese (optional; cheddar, mozzarella, pepper jack, or feta)
  • 1/2 cup cooked add-ins (optional; turkey sausage, diced ham, or sautéed mushrooms)
  • 1–2 tablespoons fresh herbs (optional; chives, parsley, or cilantro)
  • Olive oil spray or a little neutral oil for the muffin tin

Method
 

  1. Preheat the oven to 350°F (175°C). Lightly grease a 12-cup muffin tin with olive oil spray or brush with oil. Make sure every cup is coated to prevent sticking.
  2. Prep your mix-ins. Finely chop your vegetables so they cook quickly. If using watery veggies like mushrooms or tomatoes, sauté them for 3–4 minutes to release moisture and cool slightly before adding.
  3. Whisk the base. In a large bowl, whisk egg whites, milk, salt, pepper, garlic powder, and onion powder until the mixture looks uniform and slightly frothy.
  4. Layer the cups. Divide the chopped veggies, herbs, and any cooked proteins evenly among the muffin cups. Sprinkle cheese on top of the veggies if using.
  5. Pour in the egg whites. Fill each cup about 3/4 full. Stir each cup gently with a spoon or toothpick so the egg mixes with the add-ins.
  6. Bake for 18–22 minutes, until the cups are set and lightly puffed. They should not jiggle in the center. Avoid overbaking to keep them tender.
  7. Rest and release. Let the cups cool in the pan for 5 minutes. Run a thin spatula or knife around the edges and lift them out.
  8. Serve warm or let them cool completely for meal prep. Add a sprinkle of fresh herbs or hot sauce if you like.