Healthy Egg White Muffins
35 min
|
easy
|
clean eating,
gluten-free,
keto-friendly,
Mediterranean diet,
vegetarian
Recipe by Eunice
Introduction
Healthy egg white muffins that are clean, protein-packed, and actually craveable, with sautéed spinach, sweet red pepper, tangy feta, and real seasoning so nothing tastes like sad diet food.
Perfect for meal prep, grab-and-go mornings, or a light brunch, they bake up fluffy not rubbery and reheat like a dream, keeping your week locked in without the fuss.
Ingredients (12 servings)
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Ingredients for Base:
- 2 cups liquid egg whites liquid egg whites 1.08 lb
- ¼ cup skim milk skim milk 2 fl oz
- ½ tsp salt salt
- ¼ tsp freshly ground black pepper black peppercorns (for freshly ground black pepper)
Ingredients for Veggies and Cheese:
- 1 cup fresh spinach, chopped fresh spinach 1.06 oz
- ½ cup red bell peppers, finely diced red bell pepper 0.25 ct
- ½ cup crumbled feta cheese crumbled feta cheese 1.67 oz
- ¼ tsp garlic powder (optional) garlic powder 0.03 oz
- 1 Tbsp olive oil (for sautéing spinach and peppers) olive oil
How to Make Healthy Egg White Muffins
-
Preheat and prep the pan
Heat the oven to 350 F (175 C) and set a rack in the center.
Grease a 12 cup muffin tin lightly or use silicone liners to prevent sticking.
-
Sauté the veggies fast
Heat the olive oil in a very hot skillet until it shimmers.
Add the red bell pepper and spinach and sauté for about 1 minute to brighten flavor without letting them weep.
Spread on a plate to cool slightly so they do not scramble the egg whites later.
-
Whisk the egg white base
In a large bowl whisk the liquid egg whites, skim milk, salt, black pepper, and garlic powder if using until foamy on top.
-
Combine gently
Fold the cooled spinach and peppers plus the crumbled feta into the egg white mixture until evenly distributed.
-
Fill the muffin cups
Divide the mixture among the muffin cups, filling each about three quarters full for even rise.
-
Bake until just set
Bake 18 to 22 minutes until the centers are set and the edges look lightly golden.
If you press the center lightly it should spring back without leaving a wet indent.
-
Cool, release, and serve
Cool in the pan for 5 minutes to let steam finish the set.
Run a thin knife around each muffin and lift out to a rack so bottoms do not get soggy.
-
Store and reheat
Refrigerate in glass containers up to 4 days or freeze up to 2 months with parchment between layers.
Reheat in a 325 F oven or toaster oven for 8 to 10 minutes or microwave in short bursts to avoid rubbery texture.
Substitutions
- Feta -> low fat cottage cheese (1/2 cup, drained)
- Cottage cheese melts into creamy pockets, adds extra protein, and keeps calories in check while maintaining a pleasantly salty tang.
- Skim milk -> unsweetened almond milk (1:1)
- Almond milk keeps the batter light and dairy-light while delivering the same tenderness and moisture in the finished muffins.
- Red bell pepper -> jarred roasted red pepper, finely diced
- Roasted peppers bring a sweeter, slightly smoky note and a softer bite; just blot well so the muffins do not turn watery.
Tips
- Go hot and fast on the veg
- A blazing pan blooms flavor and drives off surface moisture so your muffins do not leak or steam in the cups.
- Season like you mean it
- Egg whites are a blank canvas, so do not skimp on salt, black pepper, and that pinch of garlic powder to keep them from tasting flat.
- Stability booster for clean slices
- Whisk in 1 teaspoon cornstarch or 2 tablespoons plain Greek yogurt to the base if you want a slightly firmer, less weepy texture after reheating.
- Choose the right pan
- Silicone muffin pans or parchment liners release best, but if using metal make sure it is well greased and let muffins rest before unmolding.
- Do not overbake
- Pull them as soon as the centers set and spring back because extra time will push out moisture and turn them spongy.
- Cool on a rack
- Getting them out of the hot pan after a short rest stops carryover cooking and prevents soggy bottoms from trapped steam.
Nutrition Facts *
| Energy | 51 | kcal |
|---|---|---|
| Protein | 6 | g |
| Total Fat | 2 | g |
| Carbohydrates | 1 | g |
| Dietary Fiber | 0 | g |
* Approximate, per serving.
Data source: USDA FoodData Central.
FAQ
- Why did my egg white muffins deflate?
- A big rise then collapse usually means overbaking or too much steam trapped, so bake only until just set and let them cool a few minutes before releasing to a rack.
- How do I keep them from sticking to the pan?
- Use silicone liners or a well greased nonstick muffin tin and run a thin knife around the edges after a short rest to loosen any caramelized bits.
- My muffins are watery at the bottom, what happened?
- Spinach and peppers can weep if cooked too long or added hot, so sauté quickly on high heat, cool them, and blot if they look wet before folding into the eggs.
- Can I make them dairy free?
- Yes, swap the skim milk for unsweetened almond milk and use a dairy free feta style cheese or skip the cheese and add a pinch more salt for balance.
- Can I use whole eggs instead of just whites?
- Yes, replace the egg whites with 10 whole eggs for a richer muffin and reduce the added salt slightly because yolks carry flavor.
- How do I reheat without rubbery texture?
- Warm them in a 325 F oven or toaster oven until just heated through and avoid blasting in the microwave, which tightens proteins and squeezes out moisture.
Serving Suggestions
Perfect with a dusting of smoked paprika and a few shakes of your favorite hot sauce, these muffins love a side of sliced avocado or a spoon of salsa for freshness.
For a brunch plate, pair them with roasted cherry tomatoes and a piece of whole grain toast, or tuck one into a warm tortilla with a little sofrito if you want that New York bodega energy at home.
More pairings:
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