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This post is all about Breakfast Meal Prep.
These egg white veggie and feta muffin minis are a nutritious and protein-packed snack or breakfast option. Made with egg whites, spinach, red peppers and feta cheese they are a great way to start your day or refuel after a workout.
Baked protein muffins with egg whites, spinach, red peppers & feta pair with turkey bacon on the side for a complete meal that is both satisfying and healthy. This dish is a perfect option for Breakfast meal prep for the week.
Healthy Egg White Muffin Minis
Start your day with a nutritious breakfast featuring these egg white veggie and feta muffin minis.
These baked protein muffins are made with egg whites, spinach, red peppers, and feta cheese, offering a delightful way to incorporate vegetables and protein into your morning routine.
The vibrant colors of the spinach and red peppers make for an appealing presentation, while the fluffy texture ensures a satisfying bite.
Preparation and Cooking Time
Preparing these muffin minis is quick and straightforward.
With just 10 minutes of prep and 20 minutes of cooking time, you can have a batch ready in about half an hour.
This recipe yields 12 muffin minis, perfect for meal prepping or sharing with family and friends.
Ingredients That Shine
The combination of fresh ingredients is what makes these muffins stand out.
Using 8 large egg whites as the base, the muffins are packed with protein, making them a filling option for breakfast or a post-workout snack.
Chopped spinach and diced red bell peppers not only add color but also provide essential nutrients.
Cooking Instructions
To create these delicious muffins, start by preheating your oven to 350°F (175°C) and greasing a muffin tin.
Mix the egg whites with the chopped vegetables and spices in a large bowl, ensuring everything is well combined.
Pour the mixture into the muffin tin and bake until they are set and lightly golden on top.
Serving Suggestions
These muffin minis are delightful on their own, but pairing them with crispy turkey bacon elevates the meal.
The savory flavor of the bacon complements the lightness of the muffins, creating a balanced breakfast plate.
Serve them warm for the best experience, and enjoy the satisfying crunch of the bacon alongside the fluffy muffins.
Storage and Meal Prep
For those who like to plan ahead, these muffins can be stored in an airtight container in the refrigerator.
They maintain their flavor and texture well, making them a convenient option for busy mornings.
Simply reheat them in the microwave for a quick and healthy breakfast on the go.
Healthy Egg White Muffin Minis
These muffin minis are light and fluffy, providing a delicious way to enjoy vegetables and protein. The recipe takes about 30 minutes from start to finish and yields 12 muffin minis, each packed with over 30g of protein.
Ingredients
- 8 large egg whites
- 1 cup fresh spinach, chopped
- 1/2 cup red bell pepper, diced
- 1/2 cup feta cheese, crumbled
- 1/4 cup onion, finely chopped
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon paprika
- Cooking spray or oil for greasing the muffin tin
Instructions
- Preheat the Oven: Preheat your oven to 350°F (175°C) and grease a muffin tin with cooking spray or oil.
- Mix the Ingredients: In a large bowl, combine the egg whites, chopped spinach, diced red bell pepper, crumbled feta cheese, chopped onion, garlic powder, salt, black pepper, and paprika. Stir until well combined.
- Fill the Muffin Tin: Pour the egg mixture evenly into the prepared muffin tin, filling each cup about 3/4 full.
- Bake: Place the muffin tin in the preheated oven and bake for 15-20 minutes, or until the muffins are set and lightly golden on top.
- Cool and Serve: Remove the muffins from the oven and let them cool for a few minutes before gently removing them from the tin. Serve warm or store in an airtight container in the refrigerator.
Cook and Prep Times
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Servings: 12 muffin minis
- Calories: 80kcal per muffin
- Fat: 3g
- Protein: 6g
- Carbohydrates: 5g
