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Egg White Muffins Recipe: Easy High Protein Breakfast for Weight Loss

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These egg white muffins are a quick, high-protein, and low-calorie breakfast option packed with veggies and customizable mix-ins. Perfect for meal prep, weight loss, and busy mornings, they’re fluffy, flavorful, and guilt-free.

Ingredients

Scale
  • 2 cups liquid egg whites (from a carton or 16 large eggs, whites only)
  • 1/4 cup skim milk or unsweetened almond milk
  • 1/2 cup bell peppers, finely diced
  • 1/3 cup baby spinach, chopped
  • 1/4 cup red onion, diced
  • 1/2 cup cherry tomatoes, quartered (optional)
  • 1/4 cup mushrooms, finely chopped (optional)
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon garlic powder (optional)
  • 1/4 teaspoon smoked paprika (optional)
  • 1/2 cup shredded low-fat cheese (optional)
  • 1/4 cup cooked turkey sausage or chopped lean ham (optional)
  • Nonstick cooking spray or olive oil (for greasing the muffin tin)
  • Fresh herbs: chives, parsley, or basil (optional, for garnish)

Instructions

  1. Preheat oven to 350°F (175°C).
  2. Generously grease a 12-cup muffin pan with nonstick spray or olive oil.
  3. Dice bell peppers, spinach, onion, tomatoes, and mushrooms into small, even pieces.
  4. In a mixing bowl, whisk together egg whites and milk until frothy and well combined.
  5. Stir in chopped veggies, salt, pepper, garlic powder, and smoked paprika. Fold in cheese or cooked sausage/ham if using.
  6. Pour the mixture into muffin cups, filling each about 3/4 full. Top with fresh herbs if desired.
  7. Bake for 20–25 minutes, until muffins are puffed, set, and lightly golden.
  8. Check doneness with a toothpick; it should come out clean.
  9. Let muffins cool in the pan for 5 minutes before removing.
  10. Serve warm or cool completely before storing in the fridge or freezer.

Notes

Pat watery veggies dry before adding to prevent soggy muffins. Use silicone muffin pans for easier removal. Stick to the base ratio of egg whites and milk for best texture. Muffins freeze well and reheat easily. Customize with your favorite veggies, cheese, or lean meats.

Nutrition

Keywords: egg white muffins, high protein breakfast, weight loss, meal prep, gluten-free, low carb, healthy breakfast, easy breakfast, vegetarian option

Find it online: https://norasfoods.com/egg-white-muffins-recipe-easy-high-protein-breakfast-for-weight-loss/