Egg White Breakfast Muffins

In an effort to cut down on sugar I’ve replaced my yogurt and granola breakfast with egg “muffins.” They’re really more like a crustless quiche but they’re made in a muffin tin, and make a really good brain-dead breakfast with plenty of protein. You can make them with whatever ingredients you’ve got handy, and I’ve tried a bunch of different combos, including whole eggs, but the recipe below is my favorite so far.

Egg White Breakfast Muffins

Makes 8 egg “muffins”

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Ingredients

  • 8 egg whites1
  • A handful of baby spinach, chopped
  • 2 mushrooms, diced
  • 1/2 cup reduced fat shredded cheddar cheese2
  • 1/4 tsp salt or to taste
  • 1/4 tsp pepper or to taste

Preheat oven to 350 degrees. Whisking with a fork, combine egg whites, spinach, and mushrooms. Season with salt and pepper. Divide egg mixture evenly into eight spaces of a muffin tin (if not using a nonstick tin, spray with oil or cooking spray first). Top each cup with cheddar cheese. Bake for 20 minutes or until just beginning to brown at the edges.

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I find they come out best if I only fill the cups about half way. Beyond that they get very tall and puffy in the oven, and then collapse like a bounce house at the end of a carnival.

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The muffins keep well in the fridge. In the morning just pop one in the microwave for a minute and you’re good to go. You can also freeze them, just make sure you allow them to cool before freezing to minimize the formation of ice crystals.

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If you’re using whole eggs you may get more like 10 or 12 muffins out of the recipe, but here’s the nutrition breakdown using the above ingredients:

42 calories
1g carbohydrates
2g fat
6g protein
<1g sugar and fiber3

As a delightful surprise, these are toddler approved! I’m not sure how much longer we’ll go before she notices the spinach and starts to pick it out, but for now it’s a great way to sneak some veggies into my almost-two year old.

  1. If you don’t have another use for the yolks I really suggest eating them instead of wasting them, they’re good for you. []
  2. Full fat cheese works too, of course []
  3. you get a little from the veggies but not much []

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