Egg White Muffins with Veggies

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Start your mornings energized with these bright, flavorful Egg White Muffins with Veggies. They’re protein-packed, low-carb, and incredibly customizable, making them a perfect make-ahead breakfast or snack for busy weeks. Whether you’re aiming to eat lighter or just want a delicious bite that’s easy to grab on the go, these muffins are your answer.

These muffins combine the creamy texture of egg whites with colorful, fresh vegetables like spinach, tomatoes, and bell peppers. Baked in muffin tins until golden, each portion is pre-portioned and freezer-friendly. Pair them with avocado toast or fruit for a balanced meal, or enjoy them solo with your favorite hot sauce.

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What Kind of Egg Whites Should I Use?

You can use either liquid egg whites from a carton or the whites from fresh whole eggs. Carton egg whites save time and are pasteurized for safety, while cracking fresh eggs might give you a slightly richer texture. Either works beautifully—just make sure there are no yolks mixed in, as this recipe is all about that clean, fluffy egg white base.

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Ingredients for the Egg White Muffins with Veggies

Egg Whites
The star of the recipe! Egg whites provide lean protein and a fluffy structure that holds all the veggies together.

Cherry Tomatoes
These add bursts of sweet acidity and a pop of color.

Fresh Spinach
A nutrient-dense green that wilts perfectly during baking, giving these muffins a light earthiness.

Bell Peppers
Crunchy and sweet, they add great texture and a dose of vitamin C.

Green Onions
For a mild onion flavor that enhances the savory notes without overpowering.

Salt & Pepper
Basic but essential to bring out the flavors of the veggies and egg whites.

Olive Oil Spray
Used to grease the muffin tin so the muffins release easily without sticking.

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How To Make the Egg White Muffins with Veggies

Step 1: Preheat and Prep

Preheat your oven to 350°F (175°C). Lightly spray a nonstick muffin tin with olive oil spray to prevent sticking. Make sure each cup is evenly coated.

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Step 2: Chop the Veggies

Dice your bell peppers, slice the cherry tomatoes in halves, and chop the green onions. Roughly chop the spinach, removing any thick stems.

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Step 3: Sauté for Flavor (Optional)

If you’d like to enhance the flavor, you can lightly sauté the spinach and bell peppers in a skillet with a small amount of olive oil for 2-3 minutes until just softened. Let cool slightly.

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Step 4: Fill the Muffin Cups

Distribute the chopped vegetables evenly among the muffin cups. Fill each about halfway to allow room for the egg whites.

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Step 5: Pour in the Egg Whites

Carefully pour the egg whites over the veggies in each cup until they’re nearly full. Season each muffin with a pinch of salt and pepper.

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Step 6: Bake to Perfection

Bake in the preheated oven for 20-25 minutes or until the tops are set and lightly golden. The muffins should puff up and slightly pull away from the sides when done.

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Step 7: Cool and Release

Let the muffins cool for about 5 minutes in the tin before gently loosening them with a butter knife. Transfer to a wire rack or serve immediately warm.

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How to Serve and Store Egg White Muffins with Veggies

Serve these muffins warm right out of the oven with a side of fruit or a slice of avocado toast. They’re great as part of a brunch spread or packed in a lunchbox for a light midday meal. You can also top them with a bit of hot sauce, salsa, or a sprinkle of feta for extra flavor.

To store, let the muffins cool completely before placing them in an airtight container. They’ll keep in the refrigerator for up to 5 days. For longer storage, freeze them in a zip-top bag for up to 2 months. Reheat in the microwave for 30-45 seconds or until warmed through.

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Frequently Asked Questions

How do I prevent the muffins from sticking to the tin?

Use a good-quality nonstick muffin tin and spray generously with olive oil spray. Silicone muffin molds also work wonderfully.

Can I add cheese to this recipe?

Absolutely! A little feta, cheddar, or mozzarella adds creaminess and extra flavor. Just sprinkle a bit on top before baking.

Are these muffins keto-friendly?

Yes, as long as you skip high-carb veggies like corn or potatoes. Stick to leafy greens and peppers to keep it low-carb.

Can I make them in advance?

Yes, they’re perfect for meal prep. Make a batch on Sunday and enjoy them all week.

How can I make them more filling?

Try adding cooked turkey sausage or crumbled tofu for an extra protein boost.

Can I use whole eggs instead?

Yes, but keep in mind the texture and nutritional content will change. Using whole eggs will make the muffins richer and slightly more calorie-dense.

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Want More Breakfast Ideas with a Healthy Twist?

If you loved these Egg White Muffins with Veggies, you might enjoy these other light and flavorful recipes from my kitchen:

• Healthy Banana Oatmeal Muffins for a naturally sweet, wholesome treat.
• Overnight Crème Brûlée French Toast when you want to prep ahead and still impress.
• Garlic Herb Roasted Potatoes and Veggies as a hearty side or vegetarian main.
• Crockpot Thai Coconut Chicken Soup for cozy, creamy comfort with global flair.
• Blueberry Swirl Yogurt Bites for a fruity, protein-rich snack.

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📌 Save this recipe to your Pinterest meal prep board so you can revisit it anytime: Life with Nina on Pinterest

And I’d love to hear how your muffins turned out! Did you swap in different veggies or sneak in some cheese? Let’s inspire each other—drop a comment below and share your take.

Got questions? I’m here to help make every breakfast easier and tastier.

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