Egg White Muffins – High Protein, Low Carb, Under 90 Calories

Healthy Egg White Muffins: High Protein, Low carb…UNDER 90 Calories per serving!

My son’s 2nd birthday party was a breakfast themed pancake pajama jam. I was cracking myself up because I had never even made pancakes before (yep…sad but true), but I thought the idea was pretty cute. So I looked up different pancake recipes on Pinterest and found some great foods...not just pancakes. I figured I would make a variety of breakfast items for people’s different tastes. I’m generally more of a savory breakfast type person, so I definitely wanted to include some less sweet options. I came across these very simple egg “muffins”. Basically mini omelets!

I prepared and baked the egg muffins the night before the party, and stuck them in the fridge until we were ready for them in the morning. They were a hit! I loved that they were small, packing flavor, easy to make, easy to serve, and simple to store.

After the party, I started thinking about how I could make these egg muffins even healthier! I came up with an alternative recipe to lower the calories but keep the same great taste!

So here is what you need:

Muffin Tin

Non Stick Spray

Egg Whites – I use liquid egg whites because they are easy! You can also use whole eggs (it just adds some calories) or real egg whites.

Peppers – I use mini peppers so I can “dice” them with kitchen scissors!

Turkey Sausage – I use microwavable links or patties just because it’s usually what we have. Diced ham is also very good. I’ve used lunch meat, too…you can be creative!

Shredded Cheese

Jalapenos – sometimes I use jarred jalapenos because they keep better (and can be less spicy), but fresh is very delicious (just remove ribs and seeds to desired level of hotness)!

 

 

 

 

Additionally, you can anything else healthy you feel like putting in your egg white muffins such as mushrooms, spinach, and onions….just try to keep it healthy…avoid things like marshmallows (which would be nasty, but it’s the first unhealthy thing that came to mind.)

To make your egg white muffins, first you preheat your oven to 350°. Spray your tin (which I’ve actually forgotten to do a bunch of times…and it turns out ok, but it’s just a bit easier if you do!) I’ve heard that using a silicone muffin tin also yields amazing results when removing your egg white muffins.

Dice your peppers, sausage, jalapenos and other ingredients to make it fit nicely in your muffin tin cups. Evenly separate these items into each cup OR customize each muffin for your needs, too. For example, in some of the cups I just put cheese and sausage for the kiddos (because veggies are horrifying).

 

 

Add your egg whites to each cup. You may use less or more egg white depending on what you've added to your tin...that's cool, just fill up each cup with egg whites a little below the rim. Not sure if rim is the right word...so just don't fill the cup all the way or you will have an eggsplosion. Pun intended.

Top your eggs with delicious cheese (not too much, this is where the calories come in!)

 

 

Stick them in the oven and bake for 30 minutes.

I love how easy this recipe is and how PERFECT it is for breakfast. It’s quick for people on the go, and you can keep the in the fridge or freezer until you’re ready to heat them up again. Just wait for them to cool completely before storing!

As I’ve mentioned before, I like easy recipes that don’t require strict following. Feel free to be loose with this one…add more/less/different things that you like into the eggs. The good news is you can make yours even HEALTHIER than this specific recipe by removing things like cheese and meat and adding more veggies!

Let me know what combo you like best! Is there something I should add to make these even more delicious?!

 

 

AuthorEricaDifficultyBeginner

Egg White Muffins are a healthy, high protein, low carb, quick, and easy breakfast. These yummy egg muffins are a great alternative to a sugary morning foods, providing your body with the energy it needs for the day!

Yields1 Serving
Prep Time10 minsCook Time30 minsTotal Time40 mins

Ingredients per ONE Egg Muffin
 4 tbsp Egg Whites
 1 tbsp Diced Turkey Sausage (cooked)
 1 tbsp Diced Peppers
 ¼ tbsp Jalapenos
 1 tbsp Shredded Cheese
Ingredients per Dozen Muffin Tin
 3 cups Egg Whites
 ¾ cup Diced Turkey Sausage (cooked)
 ¾ cup Diced Peppers
 3 tbsp Jalapenos
 ¾ cup Shredded Cheese

1

Preheat oven to 350 degrees.

2

Spray muffin tin with non-stick spray.

3

Dice turkey sausage, peppers, and jalapenos. Evenly spread diced ingredients in muffin tin or customize cups to your liking.

4

Add egg whites and top with shredded cheese.

5

Place in the oven for 30 minuets or until egg is thoroughly cooked.

6

Enjoy! (or let cool, place in refridgerator/freezer, and enjoy later!)

Ingredients

Ingredients per ONE Egg Muffin
 4 tbsp Egg Whites
 1 tbsp Diced Turkey Sausage (cooked)
 1 tbsp Diced Peppers
 ¼ tbsp Jalapenos
 1 tbsp Shredded Cheese
Ingredients per Dozen Muffin Tin
 3 cups Egg Whites
 ¾ cup Diced Turkey Sausage (cooked)
 ¾ cup Diced Peppers
 3 tbsp Jalapenos
 ¾ cup Shredded Cheese

Directions

1

Preheat oven to 350 degrees.

2

Spray muffin tin with non-stick spray.

3

Dice turkey sausage, peppers, and jalapenos. Evenly spread diced ingredients in muffin tin or customize cups to your liking.

4

Add egg whites and top with shredded cheese.

5

Place in the oven for 30 minuets or until egg is thoroughly cooked.

6

Enjoy! (or let cool, place in refridgerator/freezer, and enjoy later!)

Egg White Muffins

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