Egg White & Veggie Muffins
Eating healthy creates such a wonderful all-day-feeling in your body. Have you ever heard of the saying, “garbage in, garbage out”? Those are powerful words when you apply them to your food choices. If you listen, your body will tell you what it’s craving!
I often make this Egg White Breakfast Muffin with a salad for breakfast. I love it so much and it really is satisfying. High protein, low fat, and all around delicious. The simple ingredients do the hard work, which is minimal. Adding your favorite herbs with this Egg White Muffin will add depths of flavor.
Two factors: I used silicone baking cups which adds a beautiful edge to the muffins. The visual appeal of food is as important as tasting great. After MULTIPLE disagreements with Chef colleagues about “eating with your eyes”, I stand my ground! If it doesn’t LOOK good, why would you think it tastes good? It has to be GREAT in EVERY way! You can also use a non-stick muffin tin for these.
Secondly, if you use your muffin tin to bake these beauties, you will have to allow them to cool completely, even refrigerating them before you un-mold. They tend to stick to the sides if you are not using a non-stick muffin pan. The silicone molds make a difference!
This is a perfect item to make ahead of time, and eat throughout the week. Hectic work schedules, getting the kids ready for school and every other distraction; these are ready to grab and re-heat in a hurry. For breakfast, brunch, snack….these little egg white pillows provide a healthy alternative to high carbs and sugary foods. Try them for 3 days and gauge your energy levels by lunchtime. You will feel a viable difference! Your body is talking, are you listening?
Egg White & Veggie Muffins
Equipment
- Silicone molds or muffin tins
- Saute pan
- Large spoon
- 2 sheet pans
- Cooling rack
Ingredients
- 1 tbsp olive oil extra virgin
- 3 cloves garlic minced
- 1 1/2 tsp fresh ginger minced
- 7 stalks asparagus trimmed and diced small
- 1 large red bell pepper diced small
- 1/2 each large yellow onion diced small
- 1 cup broccoli florets diced small
- 1 tbsp herbes de provence or dried thyme
- TT to taste Kosher salt and black pepper
- 1 cup baby spinach leaves chiffonade (thinly sliced)
- 1/4 cup goat cheese or feta cheese crumbled
- 1 can pan spray
- 32 ounces liquid egg whites store bought
Instructions
- Preheat oven to 350 degrees F.
- Ensure all your ingredients are prepped and ready to assemble. Heat olive oil in large saute pan over medium heat. Add garlic and ginger and gently saute (1 minute).
- Add all of your vegetables EXCEPT for the spinach. Add the herbes de provence or dried thyme. You do not want to "cook" your vegetables. You are beginning the cooking process, but they should be crisp still (2-3 minutes). Add salt and pepper to taste.
- Remove from heat and stir in cut spinach. Mix together well.
- Spread out mixture on sheet pan to ensure quick cooling. You are not trying to cook this mixture but meld the flavors together.
- Liberally spray silicone molds or muffin tin, if using. Place molds or tin on a sheet pan for baking. Add a small amount of goat cheese or feta crumbles to the bottom of the molds.
- Using a large kitchen spoon, add vegetable mixture to molds. Fill 2/3 of the molds with mixture.
- Pour liquid egg whites over vegetable mixture. Leave about 1/4 inch from top of mold. Add more goat or feta crumbles on top.
- Add sheet pan to oven. Depending on your oven and which mold you use (silicone or muffin tin), your times will vary. If using molds, it took about 15-20 minutes. If using muffin tin, it took about 12-15 minutes.
- Allow to cool and un-mold from silicone molds (they slide right out). If using muffin tins, you will have to let cool completely (about 20 minutes) before running a knife around the inside of the muffin to help release from tin side.
- Can be served room temperature or re-heated. Let the plating commence!
