Recipe for Satisfyingly Simple Egg White Muffins (Weight Loss-Friendly Breakfast)

A healthy breakfast can help you lose weight and feel more energized throughout the morning. Here’s why these egg muffin cups are a great choice.

• They’re high in protein and fiber, and low in carbs.
• They have vegetables, calcium, and antioxidants.
• You can modify the ingredients and flavors as you like to suit your needs and preferences.
• They’re easy to make and you can make them ahead of time.
• They’re naturally portion-controlled.

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This is a good recipe to make on the weekends. Put a few in the fridge for the next few days and freeze the rest for when you need them. You can reheat them in the microwave or toaster oven. Have them on their own or serve them with a piece of fruit, a packet of instant oatmeal, or ½ ounce of nuts.

Recipe for Satisfyingly Simple Egg White Muffins

Makes 12 egg muffin cups (6 servings)

Ingredients:

• 6 eggs plus 6 egg whites (or 2 cups of liquid egg substitute)
• ¼ cup of non-fat or low-fat milk
• 2 tablespoons of minced onion
• (optional: 1 teaspoon of dijon mustard)
• 8 ounces (2 cups) of shredded low-fat cheddar cheese
• Black pepper and salt to taste
• 3 cups of chopped vegetables of your choice, such as broccoli florets, tomatoes, bell peppers, spinach leaves, and/or mushrooms

‍Directions:

1. Line a 12-muffin pan with muffin liners or spray the pan. Preheat the oven to 350 degrees.
2. Heat the oil in a pan. Cook the vegetables for 5 minutes or until softened, stirring often. Remove from heat and distribute the vegetables evenly in the muffin tin.
3. Beat the eggs and egg whites or liquid eggs in a bowl. Beat in the milk. Mix in the diced onion, dijon mustard if using, and salt and pepper. Mix in 2 cups of cheddar cheese.
4. Pour the egg mixture evenly into each muffin cup. Each muffin cup should be about ⅔ full.
5. Bake for 20 to 30 minutes or until eggs are set. 
6. Cool and remove from the muffin wells. Eat, refrigerate, or freeze.

Nutrition information per serving: calories: 130 kcal; total fat: 6 g; total carbohydrates: 3 g; sugar: 1 g; fiber: 1 g; protein: 14 g; sodium: 240 mg; cholesterol: 145 mg

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Reviewed by Heather Tonkins, Lark Health Coach