Egg White Muffins with Spinach, Bell Peppers, and Feta

If you’re anything like me, mornings can get crazy and that’s exactly why I love having a batch of these egg white muffins ready to grab and go. They’re light, loaded with veggies, packed with protein, and they actually taste good.

I’ve tested these a bunch of times to get them just right fluffy, flavorful, and totally meal-prep friendly.

Ingredients

• 10 large egg whites (about 1 ½ cups, carton egg whites work too)
• 1 cup fresh spinach, roughly chopped
• 1 bell pepper, diced (use any color you love)
• ¼ cup crumbled feta cheese
• 1 small onion, finely diced (optional, but it adds flavor)
• Salt and pepper, to taste
• 1 tsp olive oil (for sautéing)
• 1 tsp garlic powder (optional, but highly recommended)
• ¼ tsp smoked paprika (optional for a little smoky vibe)

Optional Add-Ins

• ¼ cup diced mushrooms
• 2 tablespoons chopped sun-dried tomatoes
• Fresh herbs like parsley or basil

Instructions:

1. Preheat your oven:
Set it to 350°F (175°C). Spray your muffin tin well or use silicone liners (you don’t want to be scraping eggs out later).

2. Sauté your veggies:

• Heat up a little olive oil in a pan over medium heat.
• Toss in the onions and peppers. Let them get a little soft about 3-4 minutes.
• Add the spinach and stir until it wilts down (this happens fast).
• Take it off the heat and let it cool for a sec.

3. Whisk your egg whites:
In a big bowl, whisk the egg whites until they’re a little frothy you’re just looking for some bubbles, not stiff peaks.
Season with salt, pepper, garlic powder, and paprika if you’re using it.

4. Bring it all together:
Dump the sautéed veggies and feta into the egg whites. Give everything a good stir.

5. Fill your muffin cups:
Spoon the mixture into your prepared muffin tin, filling each one about ¾ full. If you wanna get fancy, sprinkle a little extra feta on top.

6. Bake it up:
Pop them in the oven and bake for 18-22 minutes, until they’re set and just starting to turn golden on top.
(Pro tip: they’ll puff up while baking and settle down once they cool totally normal.)

7. Cool and stash:
Let them cool for about 5 minutes before popping them out.
Store them in the fridge for up to 4 days or freeze them for busy mornings later.

You can also:

• Swap feta for goat cheese or shredded cheddar.
• Add diced mushrooms or sun-dried tomatoes.
• Stir in a little fresh basil or parsley if you have it hanging around.

Egg white muffins get a bad rap for being dry or bland, but when you sauté your veggies first and season the egg whites properly, it makes a huge difference.
These little guys have saved my butt so many times!

Microwave one for 30 seconds, maybe slice up some avocado on the side, and you’re golden.