Description
Easy egg white muffin cups are the perfect meal prep recipe to make weekdays easier. Packed with protein, a hint of cheese, and veggies, these muffin cups will keep you satisfied until lunch.
Ingredients
- 1/2 cup bell pepper, chopped (I like red, but any color works)
- 1/2 cup canned corn, drained (could use fresh, when in season)
- 2 to 3 green onions, sliced, including white parts
- 1 cup packed spinach, chopped
- 3/4 cup shredded mozzarella cheese, or Monterey jack cheese
- 2 cups egg whites – 16 ounce carton (see notes for whole egg options)
- Optional: 1/2 to 1 teaspoon Tabasco sauce (or other fave hot sauce)
- 1/2 teaspoon kosher salt
- 1/2 teaspoon garlic powder
- 1/2 teaspoon black pepper
Instructions
- Prepare: Preheat your oven to 300 degrees Fahrenheit. Grease a muffin tin with cooking spray, butter, or oil – set aside.
- Chop all the veggies: chop all the veggies as instructed above and add them to a large mixing bowl, along with the shredded cheese.
- Add the eggs whites: to the bowl with the veggies add the egg whites, Tabasco sauce (if using), salt, garlic powder, and black pepper to the bowl. Mix until everything is really well combined.
- Measure out the egg muffins: Measure 1/4 cup of the egg mixture into each muffin cavity. Make sure to stir the egg mixture as you go, because the spices tend to sink to the bottom. At the end you might have a little extra egg white without veggies left in the bowl, I like to use a tablespoon to add the egg whites to any of the muffin cups that need a little extra.
- Bake: Bake the egg muffin cups on the center rack of your oven for 20 to 25 minutes, or until the eggs are set. NOTE: the egg muffin cups will rise quite a bit when baking, they will flatten out as they cool. If measured out properly they shouldn’t spill over while baking.
- Cool: Allow the eggs to cool for 10 minutes. They should remove easily from the pan, but if they are stuck use a butter knife to gently run it around the edge to loosen up the eggs.
- Eat/store: Enjoy the egg muffins warm, or allow them to cool completely before storing in an airtight container in the fridge for up to 5 days.
- To re-heat: To re-heat the muffin cups simply re-heat them in the microwave for a minute or two just before eating. They are just as good leftover as when they’re fresh.
Notes
Egg Whites: I like to buy a carton of pre-separated egg whites. This makes the recipe super easy and then you don’t have a bunch of egg yolks lying around that you’re not sure what to do with.
Whole eggs option: If you want to use whole eggs you totally can. You will need 10 whole large eggs, give or take, depending on how large your eggs are. The only other change you will want to make, is to whisk the eggs in the bowl before adding the veggies.
Hot sauce: The hot sauce is totally optional, but I highly recommend using some (you can easily reduce the amount). It’s not really spicy, but it adds a depth of flavor that helps make up for the fact that these muffin cups are less rich without the egg yolks.
