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Egg White Veggie Breakfast Muffins - A Light, Protein-Packed Start

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

Ingredients
  

  • 12 large egg whites (about 1 1/2 cups), or 2 cups carton egg whites
  • 1 cup baby spinach, finely chopped
  • 1/2 cup bell pepper, diced (any color)
  • 1/2 cup red onion, finely diced
  • 1/2 cup cherry tomatoes, quartered (seeds lightly squeezed out)
  • 1/2 cup mushrooms, finely chopped (optional)
  • 1/4 cup crumbled feta or shredded cheddar (optional, but adds flavor)
  • 2 tablespoons fresh parsley or chives, chopped
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 to 1/2 teaspoon kosher salt, to taste
  • 1/4 teaspoon black pepper
  • 1 tablespoon olive oil (for sautéing)
  • Cooking spray or a little oil for the muffin pan

Method
 

  1. Prep the pan and oven. Heat the oven to 350°F (175°C). Lightly grease a 12-cup muffin tin with cooking spray or brush with oil. This helps prevent sticking and gives you clean edges.
  2. Cook the veggies briefly. Warm the olive oil in a skillet over medium heat. Add onion, bell pepper, and mushrooms. Cook 3–4 minutes until softened and excess moisture cooks off. Stir in spinach for 30 seconds, just until wilted. Remove from heat and cool slightly.
  3. Whisk the egg whites. In a large bowl, whisk egg whites with garlic powder, onion powder, salt, and pepper until slightly frothy. This adds air and makes the muffins fluffier.
  4. Combine and portion. Stir the cooled veggies, tomatoes, and herbs into the egg whites. If using cheese, fold it in now. Divide the mixture evenly among the muffin cups, filling each about 3/4 full.
  5. Bake until just set. Bake 16–20 minutes, or until the centers are set and the tops look dry and lightly puffed. A toothpick should come out mostly clean. Avoid overbaking; it can make them spongy.
  6. Cool and release. Let the muffins cool in the pan for 5 minutes. Run a thin spatula or butter knife around the edges and lift out. Cool on a rack for another 5 minutes before storing.
  7. Serve and enjoy. Eat warm as-is, or add a spoonful of salsa, a slice of avocado, or a drizzle of hot sauce for extra flavor.