Whole30 Egg White Muffins

Elevate your breakfast game with these Whole30 Egg White Muffins, a protein-packed, veggie-loaded recipe perfect for meal prep or grab-and-go mornings. Made with fluffy egg whites, nutrient-rich baby spinach, sweet red bell peppers, and juicy cherry tomatoes, these muffins are bursting with natural flavors and vibrant colors. A quick sauté of garlic and onion adds a savory depth, while fresh parsley ties it all together for a wholesome, herbaceous finish. Gluten-free, dairy-free, and paleo-friendly, these muffins are baked to perfection in just 20 minutes, making them an ideal choice for anyone following the Whole30 program or seeking a light, nutritious breakfast. Serve warm or refrigerate for easy reheating all week long!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 12

Ingredients

• 12 large egg whites
• 2 cups baby spinach
• 1 medium red bell pepper, diced
• 1 small yellow onion, finely chopped
• 2 cloves garlic, minced
• 1 tablespoon avocado oil
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 1 cup cherry tomatoes, halved
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Preheat your oven to 375°F (190°C) and lightly grease a 12-cup muffin tin with avocado oil or use silicone muffin molds.

Step 2

Heat the avocado oil in a large skillet over medium heat. Add the chopped onion and garlic, sautéing until the onion becomes translucent, about 3-4 minutes.

Step 3

Add the diced red bell pepper to the skillet and cook for an additional 2-3 minutes until the pepper begins to soften.

Step 4

Stir in the baby spinach and cook until wilted, about 1-2 minutes. Remove the skillet from heat and let the vegetable mixture cool slightly.

Step 5

In a large mixing bowl, whisk the egg whites along with salt and black pepper until frothy.

Step 6

Gently fold the cooled vegetable mixture, cherry tomatoes, and chopped parsley into the whisked egg whites.

Step 7

Evenly distribute the egg mixture into the prepared muffin tin, filling each cup about 3/4 full.

Step 8

Bake in the preheated oven for 18-20 minutes, or until the muffins are set and a toothpick inserted in the center comes out clean.

Step 9

Remove from the oven and let the muffins cool in the tin for about 5 minutes. Then, carefully transfer them to a wire rack to cool completely.

Step 10

Serve warm or store in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave as needed.

Nutrition Facts

Serving size	(804.9g)

Amount per serving	% Daily Value*
Calories	436.4

Total Fat 14.3g	0%
Saturated Fat 2.0g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 1902.4mg	0%
Total Carbohydrate 32.0g	0%
Dietary Fiber 7.1g	0%
Total Sugars 13.8g
Protein 47.6g	0%

Vitamin D 0IU	0%
Calcium 153.2mg	0%
Iron 3.9mg	0%
Potassium 1424.4mg	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: 28.8%

Protein: 42.6%

Carbs: 28.6%