Low Sodium Egg White Muffins
Start your morning on a healthy note with these Low Sodium Egg White Muffins—packed with vibrant vegetables, high-protein egg whites, and a touch of low-fat milk for extra creaminess. Perfect for meal prep, these fluffy, oven-baked muffins include flavorful additions like baby spinach, red bell pepper, cherry tomatoes, and fresh parsley, all seasoned with a dash of black pepper for a guilt-free, savory treat. With just 15 minutes of prep time and a short bake, this recipe is ideal for busy mornings or grab-and-go lunches. Gluten-free and naturally low in sodium, these muffins are a nutritious, heart-healthy option that can be stored in the fridge for up to four days, making them as convenient as they are delicious.
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Recipe Information
Ingredients
- 12 large eggs equivalent Egg whites
- 1 cup Baby spinach
- 1 medium Red bell pepper
- 10 Cherry tomatoes
- 3 Green onions
- 2 tablespoons Fresh parsley
- 0.5 teaspoon Ground black pepper
- 1 as needed Olive oil cooking spray
- 0.5 cup Low-fat milk
Instructions
Preheat your oven to 350°F (175°C). Lightly spray a 12-cup muffin tin with olive oil cooking spray.
In a large mixing bowl, pour in the egg whites and whisk them gently until they appear slightly frothy.
Dice the red bell pepper into small, uniform pieces. Slice the cherry tomatoes into halves and chop the green onions and fresh parsley finely.
Add the baby spinach, diced red bell pepper, halved cherry tomatoes, chopped green onions, and parsley to the egg whites. Stir gently to combine.
Pour in the low-fat milk and add ground black pepper to the mixture. Stir until all ingredients are well combined.
Divide the egg white mixture evenly among the prepared muffin cups, filling each about 3/4 full.
Place the muffin tin in the preheated oven and bake for 18-20 minutes, or until the egg white muffins are puffed up and set in the center.
Once baked, remove the muffin tin from the oven and allow the muffins to cool in the tin for about 5 minutes.
Carefully run a knife around each muffin to loosen and remove from the tin. Serve warm or allow to cool completely on a wire rack.
Store any leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave before serving if desired.
Nutrition Facts
Calories |
600 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.1 g | 8% | |
| Saturated Fat | 2.0 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 10 mg | 3% | |
| Sodium | 846 mg | 37% | |
| Total Carbohydrate | 85.4 g | 31% | |
| Dietary Fiber | 22.9 g | 82% | |
| Total Sugars | 52.6 g | ||
| Protein | 62.4 g | 125% | |
| Vitamin D | 1.3 mcg | 6% | |
| Calcium | 441 mg | 34% | |
| Iron | 8.1 mg | 45% | |
| Potassium | 4628 mg | 98% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
