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Easy High-Protein Egg White Muffins Recipe for Perfect Meal Prep

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These egg white muffins are a quick, healthy, and protein-packed breakfast option perfect for meal prep. They are moist, flavorful, and easy to make with simple ingredients.

Ingredients

Scale
  • 12 large egg whites (about 400 ml or 13.5 fl oz)
  • ½ cup (120 g or 4.2 oz) small-curd cottage cheese
  • 1 cup fresh spinach, chopped (or frozen and thawed)
  • ½ cup red bell pepper, finely diced
  • ¼ cup onion, finely chopped
  • 1 clove garlic, minced
  • ½ cup shredded cheddar or mozzarella cheese (optional)
  • Salt and pepper to taste
  • 2 tbsp fresh herbs (basil or chives), chopped (optional but recommended)
  • Olive oil or cooking spray for greasing muffin tin

Instructions

  1. Preheat your oven to 350°F (175°C). Grease the muffin tin cups lightly with olive oil or cooking spray to prevent sticking.
  2. Chop 1 cup of fresh spinach, ½ cup red bell pepper, and ¼ cup onion finely. Mince 1 garlic clove. Sauté these lightly in a teaspoon of olive oil over medium heat for 2-3 minutes to soften and mellow the flavors (optional but recommended).
  3. In a medium bowl, whisk the egg whites until slightly frothy, about 1-2 minutes by hand.
  4. Fold in the cottage cheese, sautéed veggies, shredded cheese, and herbs gently with a spatula. Add salt and pepper to taste. Be careful not to overmix to keep air bubbles intact.
  5. Pour the mixture evenly into the greased muffin cups, filling each about ¾ full to avoid overflowing.
  6. Bake for 20-25 minutes or until edges turn golden and a toothpick inserted in the center comes out clean. Start checking at 18 minutes as ovens vary.
  7. Let muffins cool for 5 minutes in the pan before removing. Use a small knife to loosen edges if needed. Muffins firm up as they cool, making them easier to handle.

Notes

Sautéing the veggies before adding them prevents sogginess. Whisk egg whites until slightly frothy to incorporate air for fluffier muffins. Fold ingredients gently to keep air bubbles intact. Start checking muffins early to avoid overbaking and dryness. Squeeze excess moisture from spinach or cottage cheese if muffins turn watery. Muffins store well in fridge up to 5 days and freeze up to 3 months.

Nutrition

Keywords: egg white muffins, high protein breakfast, meal prep, healthy breakfast, low carb, gluten free, easy breakfast, portable breakfast

Find it online: https://eliplate.com/easy-high-protein-egg-white-muffins-recipe-for-perfect-meal-prep/