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Egg White Vegetable Frittata Muffins

egg white vegetable frittata muffins - featured image
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Fluffy, protein-packed egg white vegetable frittata muffins loaded with fresh veggies and optional cheese. These healthy breakfast muffins are easy to make, perfect for meal prep, and naturally gluten-free.

Ingredients

Scale
  • 2 cups egg whites (about 12 large eggs or 480 ml)
  • 1 cup bell peppers, finely diced (red, yellow, or green)
  • 1 cup baby spinach, roughly chopped
  • 1/2 cup cherry tomatoes, quartered
  • 1/4 cup red onion, finely diced
  • 1/2 cup low-fat shredded cheese (cheddar, mozzarella, or feta, optional)
  • 1/4 cup milk (any kind; dairy or non-dairy)
  • 1 tablespoon olive oil
  • 1/4 teaspoon salt (or to taste)
  • 1/8 teaspoon black pepper (or to taste)
  • 1 tablespoon fresh herbs, chopped parsley or basil (optional)
  • Nonstick spray or muffin liners

Instructions

  1. Preheat oven to 350°F (175°C). Spray a 12-cup muffin tin with nonstick spray or line with silicone muffin liners.
  2. Dice bell peppers, onion, and tomatoes into small pieces. Heat olive oil in a skillet over medium heat. Add peppers, onion, and a pinch of salt; sauté for 3-4 minutes until softened.
  3. Stir in spinach and tomatoes; cook for 1-2 minutes until spinach wilts. Remove from heat and let cool slightly.
  4. In a large mixing bowl, whisk egg whites vigorously for 1-2 minutes until frothy but not stiff.
  5. Whisk in milk, salt, and pepper. If using cheese, stir in half now and reserve the rest for topping.
  6. Gently fold sautéed veggies into the egg white mixture. Do not over-mix.
  7. Divide mixture evenly among the 12 muffin cups (about 1/3 cup each). Sprinkle with remaining cheese and fresh herbs if desired.
  8. Bake in the center of the oven for 18-22 minutes, or until muffins are puffed and set in the center. Tops should look dry and spring back lightly when touched.
  9. Let muffins cool in the pan for 5 minutes, then run a butter knife around the edges and remove. Transfer to a wire rack to cool completely or serve warm.
  10. Garnish with extra herbs, hot sauce, or a dollop of Greek yogurt if desired.

Notes

For best texture, whisk egg whites until frothy and sauté veggies to remove excess moisture. Muffins will deflate slightly as they cool. Cool completely before storing to avoid sogginess. Freeze individually for up to 2 months. Swap veggies and cheese to suit your taste or dietary needs.

Nutrition

Keywords: egg white muffins, frittata muffins, healthy breakfast, meal prep, gluten-free, low-carb, vegetarian, easy breakfast, vegetable muffins

Find it online: https://avabake.com/egg-white-vegetable-frittata-muffins-recipe-easy-healthy-breakfast/