Low Sodium Egg White Muffins

Start your mornings right with these Low Sodium Egg White Muffins—a protein-packed, heart-healthy, and flavor-filled breakfast option! Loaded with fresh veggies like baby spinach, red bell pepper, cherry tomatoes, and a dash of green onions, these muffins are as nutritious as they are colorful. Whipped together with creamy low-fat milk and seasoned with just a hint of ground black pepper, this recipe is perfect for those looking to reduce their sodium intake without sacrificing flavor. Ready in just 35 minutes, these fluffy, veggie-packed egg white muffins are baked to perfection in a muffin tin, making them a convenient grab-and-go meal or snack. Ideal for meal prep, they can be stored in the fridge for up to four days and easily reheated for busy mornings. Low-carb, low-fat, and high in protein—these muffins are a delicious, guilt-free way to fuel your day!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 12

Ingredients

• 12 large eggs equivalent Egg whites
• 1 cup Baby spinach
• 1 medium Red bell pepper
• 10 Cherry tomatoes
• 3 Green onions
• 2 tablespoons Fresh parsley
• 0.5 teaspoon Ground black pepper
• 1 as needed Olive oil cooking spray
• 0.5 cup Low-fat milk

Directions

Step 1

Preheat your oven to 350°F (175°C). Lightly spray a 12-cup muffin tin with olive oil cooking spray.

Step 2

In a large mixing bowl, pour in the egg whites and whisk them gently until they appear slightly frothy.

Step 3

Dice the red bell pepper into small, uniform pieces. Slice the cherry tomatoes into halves and chop the green onions and fresh parsley finely.

Step 4

Add the baby spinach, diced red bell pepper, halved cherry tomatoes, chopped green onions, and parsley to the egg whites. Stir gently to combine.

Step 5

Pour in the low-fat milk and add ground black pepper to the mixture. Stir until all ingredients are well combined.

Step 6

Divide the egg white mixture evenly among the prepared muffin cups, filling each about 3/4 full.

Step 7

Place the muffin tin in the preheated oven and bake for 18-20 minutes, or until the egg white muffins are puffed up and set in the center.

Step 8

Once baked, remove the muffin tin from the oven and allow the muffins to cool in the tin for about 5 minutes.

Step 9

Carefully run a knife around each muffin to loosen and remove from the tin. Serve warm or allow to cool completely on a wire rack.

Step 10

Store any leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave before serving if desired.

Nutrition Facts

Serving size	(2209.0g)

Amount per serving	% Daily Value*
Calories	600.4

Total Fat 6.1g	0%
Saturated Fat 2.0g	0%
Polyunsaturated Fat 0g
Cholesterol 9.6mg	0%
Sodium 846.4mg	0%
Total Carbohydrate 85.4g	0%
Dietary Fiber 22.9g	0%
Total Sugars 52.6g
Protein 62.4g	0%

Vitamin D 50.4IU	0%
Calcium 441.0mg	0%
Iron 8.1mg	0%
Potassium 4628.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 8.5%

Protein: 38.6%

Carbs: 52.9%