A filling, wholesome, grab-and-go breakfast, egg white muffins are protein-rich, reheat well, and freezer friendly. Plus, there are options to use the whole egg, vary the add-ins, and customize for vegetarians and meat lovers alike.
I’m the sort of person who likes to know what I’ll be eating for breakfast before I go to bed at night. Perhaps it’s because I don’t want to think too hard first thing in the morning. Or maybe this became a habit after years of waking up to two boys who greeted the day with big appetites and a small window of time before heading off to school.
Whatever the reason, having an appealing meal at the ready, or even a simple game plan, makes eating a nourishing breakfast easy. And a well-fueled start sets us up well for the remainder of the day.
Given the versatility, filling nature, and make-ahead convenience of scrambled egg muffins, Emily wanted to include them in a meal plan for a client. They were a good choice for many reasons: The client has a gluten-sensitivity. He isn’t a fan of oats.
At the same time, cholesterol is an issue. While egg yolks aren’t a huge driver of cholesterol, Emily didn’t want him to have yolks every day, so the option of an egg white muffins was appealing. Working in soluble fiber and veggies would also help with satiety and cholesterol management.
Emily asked if she could simply substitute eggs whites for the whole eggs in the recipe referenced above. I told her that she could, but they would not be as flavorful and the texture would be slightly less appealing.
That said, I felt confident that I could adapt the recipe to accommodate for the missing yolks. Adding a variety of vegetables, which I sautéed first to remove natural moisture and concentrate the flavor was a starting point.
Emily further mentioned that she’d like a vegetarian option, so no sausage or bacon, but the family likes Mexican flavors. Could I add black beans?
I had my doubts. As it turned out, however, black beans complemented the trio of vegetables I chose beautifully. They also added structure.
When I cut into my first muffin, they did look a little funny. The taste was terrific, however, and the texture was tender. I ran a side-by-side comparison with muffins made with whole eggs, and though there was a slight difference, it was negligible and likely wouldn’t be noticed if not eaten one after the other.
Knowing the beans might not score high with some people, I engaged five taste testers besides myself. Three of them describe themselves as not big bean fans (this is the best kind of tester!), yet they all gave the muffins, both egg white and whole egg versions, high marks.
Note that you can vary the vegetables – potatoes, zucchini, broccoli, and mushrooms will all work well. Just stick to similar amounts, keep the dice small, and opt for vegetables cooked to the point of some caramelization for the best textural and flavor enhancement. Leftover roasted veggies are fair game.
Additionally, you may use cooked and crumbled sausage, bacon, or chopped ham instead of the beans, vary the cheese (or skip it), add some chopped jalapeño or hot sauce for a hint of heat, or even serve with a dollop of salsa or chopped avocado.
My family has been enjoying one or two, gently reheated in the microwave but with no further adornment, with an orange or berries on the side. Happily, the recipe doubles easily, keeps for five days in the fridge, and freezes well.
Perfect for people, who like me, appreciate knowing what they will eat for breakfast as they are getting into bed the night before!
I’d love to know if you try this recipe! Leave a comment, rate it, and don’t forget to tag a photo @fountainavenuekitchen on Instagram and Facebook. Your feedback is always appreciated. 💛
Egg White Muffins
Ingredients
- 16 ounces egg whites (a carton of 100% egg whites works well; may use 2 cups whole eggs, which is about 9 large eggs)
- Kosher salt and freshly ground black pepper
- 2 teaspoons (9ml) olive oil
- ½ cup (56g) diced onion
- 1 cup (127g) bell pepper, small dice (I use red)
- 1½ packed cups (1½ oz/42g) spinach, roughly chopped
- 1 teaspoon kosher salt, divided use
- ¾ cup (114g/half a 14.5oz can) black beans, rinsed and well drained (may substitute 1 cup cooked and crumbled sausage, bacon, or chopped ham)
- ¼ teaspoon dried oregano
- ¾ cup (3oz) shredded sharp cheddar or Mexican blend cheese
Instructions
- Before you start: The silicone muffin cups or parchment liners are highly recommended as eggs (and especially egg whites) tend to stick, even to non-stick muffin tins. If not using one of these options, liberally spray a non-stick muffin pan just before adding the ingredients, as the spray tends to pool as it sits.
- Preheat the oven to 350°F. Add ¾ teaspoon salt and ¼ teaspoon black pepper to the egg white carton (or whisk into whole eggs in a bowl if using that option.) Shake and set aside.
- Heat the olive oil in a 9- to 10-inch skillet over medium heat. Add the onion and sauté until turning golden in spots, 3-4 minutes. Add the bell pepper and sauté until starting to soften, 2-3 minutes more. Add the spinach in the final 30 seconds or so to wilt. Remove from the heat. Sprinkle with ¼ teaspoon kosher salt (if using table salt, you can omit this addition), the oregano, and an extra pinch of pepper, if desired. Stir in the black beans (or meat option, if preferred).
- Place a heaping tablespoon of the vegetable mixture into each muffin cup. Next, pour the eggs over the mixture in the muffin tin. The cups should be about two-thirds full. Top each muffin with the cheese – the stated amount translates to a generous tablespoon per muffin if you’d prefer to eyeball.
- Bake for 20 to 25 minutes, or until the egg muffins have puffed and are just cooked through. Internal temperature should register between 200℉ and 205℉ when taken with a quick-read thermometer. Tip: I like to bake for 20 minutes and then broil for about 2 minutes to brown the tops. If broiling, watch very closely and rotate the pan, if needed, to avoid burning. Use a knife to help pop the egg muffins out of the pan. Note: The egg muffins will quickly settle and shrivel a bit upon cooling; this is normal.
- Storage: Enjoy hot or cool completely and refrigerate in an airtight container for up to 5 days. Gently reheat in the microwave when ready to eat. The egg muffins may also be frozen for about 3 months.
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