Egg White Muffins
A filling, wholesome, grab-and-go breakfast, these egg white muffins are tender, flavorful, reheat and freeze well, and come with options for vegetarians and meat lovers alike.
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.
Notes
The recipe is easy to double: Use a 12-inch skillet and double all ingredients. If using beans, simply use the entire 14.5-ounce can (rinsed and well drained).
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