DESCRIPTION OF GARDEN FRESH EGG WHITE MUFFINS
Garden Fresh Egg White Muffins are a delicious and healthful way to start your day. These muffins combine the lightness of egg whites with a medley of fresh vegetables like zucchini, bell peppers, and carrots, all seasoned with aromatic herbs. Ideal for breakfast, a quick snack, or even a light lunch, these muffins are not only flavorful but also packed with nutrients. Low in calories and high in protein, they’re a perfect fit for anyone looking for a wholesome, satisfying meal.
RECIPE CATEGORY
- Breakfast
- Snack
- Brunch
SERVING SIZE
6 servings
CUISINE
American
PREPARATION/TECHNIQUES
- Bake
OCCASION/HOLIDAY
- Health-Conscious Gatherings
- Quick Breakfast
- Family Brunch
- Meal Prep
SPECIAL CONSIDERATION/DIETARY CONCERNS
- Healthy
- Low Fat
- Low Cholesterol
- Low Sodium
- High Fiber
DISH TYPE
- Breakfast Muffin
INGREDIENTS FOR GARDEN FRESH EGG WHITE MUFFINS
- 1 Tbsp olive oil
- 2 cloves garlic, minced
- 1 small onion, chopped
- 1/2 red bell pepper, chopped
- 1/2 green bell pepper, chopped
- 1/2 zucchini, shredded
- 1/2 cup broccoli florets
- 1/4 cup sun-dried tomatoes, chopped
- 14 egg whites
- 4 whole eggs
- 2 Tbsp almond milk
- 1/4 cup Parmesan cheese, grated
- 1 tsp dried basil
- 1/4 tsp dried oregano
- Sprinkle of sea salt and pepper
FULL NUTRITIONAL INFORMATION
- Calories: 100 per serving
- Protein: 12g
- Carbohydrates: 4g
- Fat: 4g
- Fiber: 1g
- Sodium: 150mg
PREPARATION FOR GARDEN FRESH EGG WHITE MUFFINS
- Preheat Oven: Set your oven to 375°F (190°C).
- Prepare Vegetables: In a skillet, heat olive oil over medium heat. Sauté garlic, onion, bell peppers, zucchini, and broccoli until soft.
- Mix Eggs: In a large bowl, whisk together egg whites, whole eggs, almond milk, Parmesan cheese, basil, oregano, salt, and pepper.
- Combine: Stir the sautéed vegetables into the egg mixture.
- Fill Muffin Tins: Grease a 12-cup muffin tin and evenly distribute the mixture among the cups.
- Bake: Place in the oven and bake for 20-25 minutes or until the tops are firm and slightly golden.
- Cool and Serve: Allow the muffins to cool for a few minutes before removing from the tin. Serve warm.
PREP TIME
15 minutes
COOKING TIME
25 minutes
TIPS FOR GARDEN FRESH EGG WHITE MUFFINS
- Vegetable Prep: Chop vegetables finely to ensure they cook evenly and fit well in the muffin cups.
- Freshness: Use fresh, organic vegetables for better flavour and nutritional value.
- Non-Stick Pan: Use a good quality non-stick muffin tin or liners to prevent sticking and ensure easy removal.
- Storage: These muffins store well in the refrigerator for up to a week and can be easily reheated for a quick meal.
VARIATIONS
- Cheese Options: Swap Parmesan for feta or goat cheese for a different flavour.
- Add Meat: Include chopped ham or cooked bacon for extra protein.
- Spice It Up: Add a pinch of red pepper flakes or diced jalapeños for a spicy kick.
PREPPING AND STORAGE GUIDE FOR GARDEN FRESH EGG WHITE MUFFINS
- Refrigerate: Keep the muffins in an airtight container in the refrigerator for up to 5 days.
- Freeze: Freeze the muffins for up to a month. Thaw overnight in the refrigerator and reheat in the microwave when ready to eat.