For most people, the biggest battle they face is deciding whether or not to get out of bed early in the morning. Most days, I skip breakfast because I don’t have time to make breakfast in the morning.
Nevertheless, there’s no need to skip breakfast when you can make these egg white muffins in advance, heat them in the microwave for 30 seconds, and have your breakfast in one hand while you are walking out the door. However, before we get to the egg white muffin recipe, let’s discuss the health benefits of egg whites.
Health Benefits Of Egg Whites
Essentially egg whites are a gel-like mass that consists mainly of 88% water. Egg whites contain minuscule amounts of fat, making them low fat and perfect for individuals who are trying to lose weight. These egg white muffins are low fat and low carb. In fact, each egg white muffin has 4 grams of carbs and 3.6 grams of fat.
All organisms need amino acids to survive, grow, develop, and reproduce. Unfortunately, the human body does not produce essential amino acids. Therefore, we must get amino acids from our food. Luckily, ovalbumin found in egg whites is a healthy source of amino acids.
Moreover, egg whites also consist of ovomucins, ovalbumin and protease inhibitors, peptides, and lysozymes. Lysozymes are antibacterial proteins that are used to preserve food and manufacture pharmaceuticals.
Furthermore, one animal study found egg whites and fish to be excellent protein sources compared to other types of protein. The protein from these foods had beneficial effects on food ingestion, blood urea, as well as anthropometric parameters, and creatinine concentrations in nephrectomized rats.
Tips For Making Egg White Muffins
I made these egg white muffins because I had leftover egg whites from making ice cream. However, you don’t have to use fresh eggs whites; you can use liquid egg whites. Not only would you have to figure out what you would do with the egg yolks, but you would also be working yourself harder.
Whether you are using frozen or fresh vegetables, they hold a lot of water. I used frozen broccoli Normandy, because I had them on hand.
Nevertheless, you can use any vegetables you have on hand. If you do use fresh vegetables, saute them in a little oil before adding them to the egg white muffin batter. Cooking the vegetables will remove some of the moisture that can make the egg white muffins soggy. Even though I used frozen vegetables and skipped this step, my egg white muffins did not come out soggy, but you may not have the same experience if you use fresh vegetables.
You can use a non-stick jumbo muffin pan coated with non-stick cooking spray or line your muffin pan with silicone or paper liners. However, spray your liners with non-stick cooking spray if you use paper liners.
I lined my muffin pan with paper liners and forgot to spray the muffin tin liners with non-stick cooking spray. My egg white muffins stuck to the liners. However, it was not a big deal since I peeled the liner from the egg white muffin.
Why Are My Egg White Muffins Flat
When you remove the egg white muffins from the oven, they will be fluffy. However, within a few minutes, they will start to deflate. There’s no need to fret; it is typical for the muffins to deflate as they lack the structure needed to hold them up.
Egg White Muffins Variations
Even though egg whites have garnered a bad reputation for being flavorless, these muffins get thier flavor from onions and garlic along with seasonings. However, you need to mix up your egg white muffins flavor combinations from time to time. Luckily, you can use several different flavor combinations to jazz up your egg whites.
For example, you can add more protein to your egg white muffins. I intended to use Canadian bacon, but I forgot to add it to the egg white muffin batter. If you do not like Canadian bacon, you can also add bacon, ham, or breakfast sausage to your egg white muffins.
I used grated parmesan cheese. However, you can substitute parmesan cheese with shredded cheddar, mozzarella, or crumbled feta cheese. These cheeses will add more flavor to the egg white muffins and give them a rich and creamy texture.
In addition to this, fresh herbs such as basil, parsley, or spices such as red pepper flakes are an excellent addition to this egg white muffin recipe. I used dried parsley along with spices such as paprika and cayenne. You can easily swap the broccoli Normandy for your favorite vegetables. If you do not like broccoli, carrots, and cauliflower, use a combination of mushrooms, peppers, or zucchini.
How To Store Egg White Muffins
You can store these egg white muffins in the freezer or fridge. However, you must make sure the muffins are completely cool before storing them.
To store your egg white muffins in the refrigerator, place them in an airtight container before placing them in the fridge. The egg white muffins have a shelf life of 4-5 days in the refrigerator.
To store the egg white muffins in the freezer, place them into a freezer-safe airtight container and store them in the freezer for 1-2 months. If you if more than one layer of egg white muffins, place a sheet of parchment paper between each layer.
How To Reheat Egg White Muffins
To reheat the egg white muffins, wrap them with a damp paper towel and place them onto a microwave-safe plate. If you notice a bit of liquid in the bottom of your storage container, blot the surface of the muffin before heating it.
Heat the egg white muffins for 30-60 seconds until they are warm. If you are reheating frozen egg white muffins, you can thaw them in the freezer overnight, but it’s not necessary if you are reheating them in the microwave. Additionally, you can also reheat the muffins in an oven programmed to 350°F for 5-10 minutes until they are warm.
Egg White MuffinsCourse: Breakfast, Recipes, gluten-freeDifficulty: Easy
Egg white muffins are the perfect breakfast food. Not only are these egg white muffins delicious, but they are also low carb and low fat. Whether you choose to leave the recipe as is or customize it to your liking, you will end up with a perfectly healthy breakfast.
15 egg whites
1 tablespoon garlic powder
1 teaspoon paprika
1/4 tsp cayenne pepper
1 tablespoon dried parsley
1/2 tablespoon seasoned salt
1/4 teaspoon black pepper
1/4 cup parmesan cheese
1/4 cup onion chopped
2 cloves minced garlic
1 1/2 cups chopped broccoli Normandy
- Program your oven to 350°F, then line a 6 cup jumbo muffin tin with 6 muffin liners and spray the liners with non-stick baking spray.
- Place the egg whites into a bowl along with the garlic powder, paprika, cayenne pepper, parsley, seasoned salt, and pepper and whisk to combine.
- Add the parmesan cheese, onions, garlic, and broccoli Normandy, and stir to combine.
- Pour the egg muffin batter into the prepared muffin pan, filling up each muffin cup 3/4 of the way full.
- Bake the egg white muffins for 15-30 minutes until the egg white muffins are firm to the touch, then allow them to cool for 5 minutes.
- Serve and enjoy!
- This recipe made 7 jumbo egg white muffins. However, you can make 14 regular egg white muffins.
- NUTRITION INFO: Calories: 103| Carbohydrates: 4g | Fiber: 1g| Protein: 13.4g | Fat: 3.6g | Saturated Fat: 2.3g | Cholesterol: 11mg | Sodium: 551mg | Potassium: 195mg | Sugar: 1.4g | Vitamin D: 0mg | Calcium: 153mg | Iron: 1mg
- NUTRITIONAL INFO DISCLAIMER: The nutritional values presented above are only estimates. I don’t have a medical background, nor am I a registered dietitian or certified nutritionist. Therefore, nutritional information shown on foodandmoodcreations.com should only be used as a general guideline.