Egg White & Veggie Muffins
A healthy breakfast alternative packed with high protein, low fat and low carbs. Customize to your vegetable and herb preferences and you will have a winner every time!
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!
Notes
Here is yet another recipe where you can customize to your tastes. Try this with:
Zucchini, onions, garlic and fresh rosemary
Eggplant, onions, garlic, Thai basil (no cheese)
Broccoli and cheddar
You can customize the cheeses and veggies to your tastes. This is another canvas for you to create and find what you enjoy the most. I sautéed some asparagus with lemon zest. I made a quick mixed green salad and I used a bit of my Tomato Vinaigrette recipe as a sauce for the egg white muffin. Now its your turn!
Leave your muffin combination in the comments along with a picture of your plated delight! Happy cooking!