These egg white protein muffins are super healthy, easy to make and perfect for breakfast (or any meal) on the go. They're full of protein, so expect to feel full and satisfied until your next meal.
Truth be told, of all the recipes I work with for the blog, only a third of them work out. We try to eat even the epic failures. But when we can’t tolerate those, they end up as fertilizer for the garden.
In all seriousness, these muffins do taste pretty good, but in classic Caren style, I popped the first batch in the oven and then immediately started going about my day until almost an hour later when the billowing smoke kinda brought my grave error to my attention.
Yup, I burnt those suckers to a crisp.
But thankfully, they're so easy to whip up so that second batch was ready to go and I had a chance to perfect the recipe a little more.
Fit Tip: Since these are mostly protein and non-starchy veggies, I love to top the muffins with a little avocado to add a healthy fat.
How to keep egg white muffins from sticking to the pan?
I feel your struggle on this one friends, I have the same problem. But there are several solutions you can try.
Starting with the captain obvious suggestions - make sure you're using a good non-stick muffin tin and that you're spraying them with a non-stick spray. If that still doesn't work for you, try using a BPA-free silicone muffin tin. These things are amazing, (and no they won't melt in the oven). The muffins just pop right out. You can also use parchment paper muffin liners which is typically the easiest thing to do, but you still might struggle to get them unstuck from the paper.
How long to cook egg white muffins?
The recipe below calls for 25 minute, but honestly, this can vary based on the temperment of your particular oven, what altitude you're at and how well done you like your muffins to be. I like to give a range of 20 - 30 minutes to watch your muffins like a hawk. Try not to open the oven door too much as it just let's the heat out and then your cooking time gets screwed up. Instead, watch for the muffins to brown around the edges. That's the best indication that they need to come out.
How long will they last in the fridge?
I wouldn't keep them past 4 or 5 days.
Can you freeze egg white muffins?
Yes! They'll do fine in the freezer for up to 3 months. Just be sure to let them cool before you put them in a freezer-friendly container.
Want more healthy muffins? Of course you do!
- CHOCOLATE ZUCCHINI MUFFINS – GLUTEN FREE, LOW CARB
- APPLE CINNAMON MUFFINS,LOW CARB + GLUTEN-FREE
- PALEO PUMPKIN MUFFINS – GLUTEN-FREE, SUGAR-FREE + LOW CARB
- PROTEIN PUMPKIN MUFFINS – SUGAR-FREE | DAIRY FREE
Want another egg muffin idea? Try this one...
Egg White Muffin Recipe
A quick grab and go snack that's tasty on its own or smothered in hot sauce. Just be sure to grease the muffin tin well or use muffin liners as they're sticky suckers. And don't let them burn....like I did.
- 1/2 red pepper
- 2 small zucchinis
- 1/2 onion
- 2 cloves of garlic
- 1/2 bunch of kale or spinach
- 1 tablespoon nutritional yeast
- 1 cup egg whites
- nonstick spray
- 1 teaspoon dried dill
- salt and pepper to taste
- muffin liners
- Preheat oven to 425
- GENEROUSLY spray a muffin tin with nonstick spray or use muffin liners
- combine veggies in a food processor and whirl it until veggies are finely chopped (but not mushy)
- add veggies to a big bowl with the egg whites and seasoning and stir well
- portion mixture into muffin tin
- cook for 25 mins or until golden brown
- Makes 12 muffins
Caren is a certified yoga teacher, fitness instructor and ADHD Coach. As the founder of The Fit Habit, she shares ADHD-friendly self-care, food & fitness inspiration, along with practical ways to foster mind + body wellness.
I've been making egg white muffins forevs! Check mine out too 🙂
p.s. I laughed so hard when I saw urs lol
I thought for sure that first pic was yours!
Have a great day love!
Oops. It happens, although the picture of the veggies looks pretty beautiful.
Can these be frozen? Thanks
Yes, but they probably won't taste as good as fresh 🙂