Veggie egg white muffins
Whip up delicious and healthy Veggie Egg White Muffins with red peppers, onions, mushrooms, spinach, mozzarella cheese, and olive oil. Perfect for a protein-packed breakfast or snack!
- 25 Jan 2025
- Cook time 25 min
- Prep time 5 min
- 5 Servings
- 7 Ingredients
Veggie egg white muffins are a delicious and nutritious way to start your day. Packed with veggies and protein-filled egg whites, these muffins are perfect for a quick and healthy breakfast or snack. Let's dive into the recipe and learn how to make these wholesome muffins.
Ingredients:
Instructions:
- Dice the red peppers into small pieces.
- Finely chop the onion.
- Finely chop the mushrooms.
- Roughly chop the spinach.
- Heat 1 tablespoon of olive oil in a large skillet over medium heat.
- Add the onions and cook for about 2-3 minutes until they start to become translucent.
- Add the diced red peppers and mushrooms to the skillet. Continue to cook for another 4-5 minutes until the vegetables become tender.
- Stir in the spinach and cook until wilted, about 1-2 minutes.
- In a large mixing bowl, combine the cooked vegetables, shredded mozzarella cheese, and egg whites. Stir until well mixed. Season with salt and pepper to taste, if desired.
- Evenly distribute the mixture into the prepared muffin tin, filling each cup almost to the top. The mixture should fill about 10-12 muffin cups.
- Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the egg whites are set and the tops are lightly golden.
- Let the muffins cool in the tin for a few minutes before transferring them to a wire rack. Serve warm, or let them cool completely before storing in an airtight container.
Tips:
- Prep all your vegetables ahead of time to save time during cooking.
- Feel free to add other vegetables you enjoy, such as zucchini, tomatoes, or broccoli.
- Using a non-stick muffin tin or silicone muffin cups can help make cleanup easier.
- If you're not a fan of mozzarella, you can substitute it with another type of cheese, like cheddar or feta.
- These muffins can be stored in the refrigerator for up to a week or frozen for longer storage. Simply reheat in the microwave when ready to eat.
- Experiment with seasonings like garlic powder, paprika, or fresh herbs to add more flavor.
There you have it – delicious and healthy veggie egg white muffins that are perfect for any meal of the day. Enjoy these on-the-go breakfast options or as a nutritious snack. Make a batch on the weekend, and you'll have a convenient, protein-packed snack ready for the entire week.
| Nutrition Facts | |
|---|---|
| Serving Size | 180 grams |
| Energy | |
| Calories 80kcal | 4% |
| Protein | |
| Protein 11g | 7% |
| Carbohydrates | |
| Carbohydrates 8g | 2% |
| Fiber 1.75g | 5% |
| Sugar 4.19g | 4% |
| Fat | |
| Fat 3.97g | 5% |
| Saturated 1.05g | 3% |
| Cholesterol 3.06mg | - |
| Vitamins | |
| Vitamin A 120ug | 13% |
| Choline 11mg | 2% |
| Vitamin B1 0.06mg | 5% |
| Vitamin B2 0.43mg | 33% |
| Vitamin B3 1.18mg | 7% |
| Vitamin B6 0.21mg | 12% |
| Vitamin B9 50ug | 12% |
| Vitamin B12 0.12ug | 5% |
| Vitamin C 70mg | 74% |
| Vitamin E 1.01mg | 7% |
| Vitamin K 60ug | 50% |
| Minerals | |
| Calcium, Ca 60mg | 5% |
| Copper, Cu 0.10mg | 11% |
| Iron, Fe 0.50mg | 5% |
| Magnesium, Mg 30mg | 7% |
| Phosphorus, P 80mg | 6% |
| Potassium, K 370mg | 11% |
| Selenium, Se 16ug | 30% |
| Sodium, Na 140mg | 9% |
| Zinc, Zn 0.48mg | 4% |
| Water | |
| Water 150g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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