Whole30 Egg White Muffins
Jumpstart your mornings with these protein-packed Whole30 Egg White Muffins, a healthy and delicious way to fuel your day! Made with fluffy egg whites and loaded with vibrant veggies like baby spinach, red bell pepper, cherry tomatoes, and finely chopped onions, these muffins are as nutritious as they are flavorful. Enhanced with a hint of garlic, fresh parsley, and a touch of avocado oil for richness, they’re baked to perfection in just 20 minutes. Ideal for meal prep, these gluten-free, dairy-free, and Whole30-compliant muffins are a satisfying breakfast or snack option that can be enjoyed warm or cold. Easy to make, protein-rich, and bursting with color and taste, these egg white muffins are the ultimate guilt-free treat to keep you on track with your wellness goals!
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Recipe Information
Ingredients
- 12 large egg whites
- 2 cups baby spinach
- 1 medium red bell pepper, diced
- 1 small yellow onion, finely chopped
- 2 cloves garlic, minced
- 1 tablespoon avocado oil
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 cup cherry tomatoes, halved
- 2 tablespoons fresh parsley, chopped
Instructions
Preheat your oven to 375°F (190°C) and lightly grease a 12-cup muffin tin with avocado oil or use silicone muffin molds.
Heat the avocado oil in a large skillet over medium heat. Add the chopped onion and garlic, sautéing until the onion becomes translucent, about 3-4 minutes.
Add the diced red bell pepper to the skillet and cook for an additional 2-3 minutes until the pepper begins to soften.
Stir in the baby spinach and cook until wilted, about 1-2 minutes. Remove the skillet from heat and let the vegetable mixture cool slightly.
In a large mixing bowl, whisk the egg whites along with salt and black pepper until frothy.
Gently fold the cooled vegetable mixture, cherry tomatoes, and chopped parsley into the whisked egg whites.
Evenly distribute the egg mixture into the prepared muffin tin, filling each cup about 3/4 full.
Bake in the preheated oven for 18-20 minutes, or until the muffins are set and a toothpick inserted in the center comes out clean.
Remove from the oven and let the muffins cool in the tin for about 5 minutes. Then, carefully transfer them to a wire rack to cool completely.
Serve warm or store in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave as needed.
Nutrition Facts
Calories |
436 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.3 g | 18% | |
| Saturated Fat | 2.0 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1902 mg | 83% | |
| Total Carbohydrate | 32.0 g | 12% | |
| Dietary Fiber | 7.1 g | 25% | |
| Total Sugars | 13.8 g | ||
| Protein | 47.6 g | 95% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 153 mg | 12% | |
| Iron | 3.9 mg | 22% | |
| Potassium | 1424 mg | 30% | |
*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.
