01.06.15Recipe | Egg White “Muffins”

Rob and I recently started tracking everything we eat and drink with the MyFitnessPal app. We are so much more aware of what is going in our bodies and, though it’s not exactly fun, it is something we are committing to. We have been adjusting our lifestyles for quite some time now, but this is one more way for us to be knowledgeable about our health. Each day, we can see if we’ve come short of or surpassed our goals for calories, fat, protein, sugars, sodium, and carbs. Rob noticed that he needed to get more protein without fat, so I started researching foods that accomplish that. One option that popped up was egg whites, so I then began brainstorming ways to incorporate egg whites into our diets and picked up a carton of egg whites from Trader Joe’s.

Our first new recipe with egg whites are these little egg white “muffins” that are both delicious and filling. They take a bit of preparation, but you can make a whole batch at once, then freeze a portion to save or refrigerate the rest to eat for breakfast throughout the week. You can customize ingredients to your liking, but I’ll list out the ones we used.

DSC_4150 for blog

Here’s what you need:
1 carton of egg whites (~16 ounces)
1/2 cup diced red onion
1/2 cup diced green bell pepper
1 cup torn up spinach
1/4 cup low-fat cheese (I used Colby Jack)
1/4 cup diced jalapenos

Here’s what you do:
Heat your oven to 350 degrees and spray a muffin pan with olive oil. Begin filling each cup with your ingredients (my measurements above are approximate, but I put a small sprinkling of each ingredient in the cup + one pinch of cheese). Finish with 3 tablespoons of egg white in each cup. One 16 ounce carton was exactly the amount I needed to fill all twelve cups. Bake for 30 minutes and enjoy immediately or freeze for future enjoyment!

Each egg white “muffin” is about 53 calories, 0 carbs, 2g of fat, 7g of protein, 167mg of sodium, and 0 g of sugar. The fat can be eliminated completely if you remove the cheese from the recipe.

Other ingredient options (that will change the nutritional details):
Diced tomato
Crumbled bacon or turkey bacon
Various cheeses
Torn-up kale



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