Spinach Pepper Egg Muffins are healthy egg white muffins packed with protein. An easy breakfast to meal prep and take with you on the go! Easy to make and customizable too. Gluten Free + Paleo + Low Calorie + Low Carb
Starting your day with a high protein breakfast is something I preach to clients. The protein not only keeps your blood sugar more stable, it also keeps you fuller preventing snacking later in the day.
Eating a healthy, protein packed breakfast is always easier when you have something already meal prepped and ready to go!
While I love a high protein breakfast hash or high protein oatmeal, spinach pepper egg white muffins are another easy grab-n-go breakfast option that's versatile that you can add to your meal rotation.
Why Egg White Muffins Are Healthy
I know you will love how easy and delicious these spinach pepper egg muffins are! Here's a few more reasons to love them:
- Easy To Make: No need to sauté the veggies (unless you want to!). It's literally mix the ingredients, toss in your muffin pan and bake!
- Easy To Customize: I love spinach and pepper in my egg muffins, but you can absolutely swap the vegetables if you want. These healthy egg white muffins are easy to customize to your liking!
- Great For Meal Prep: These egg muffins with veggies are easy to prep ahead of time. I warm mine in the microwave 30 seconds then eat!
- High Protein: Because these are made with egg whites, they have more protein than using whole eggs. I explain this below! Each egg muffin has 7 grams of protein. Most women will need to eat 3 or 4 egg muffins to get the recommended daily amount of protein.
- Low Calories: Each muffin has 35 calories. If you eat 4 egg muffins, that will only be 140 calories and because of the protein it will be more filling than other breakfast foods like cereal, English muffins, granola bars, low calorie yogurts etc.
Why Egg Muffins With Egg Whites Have More Protein
These spinach pepper egg muffins are made with egg whites which makes them higher in protein. You can absolutely use whole eggs if you like. However, note the ratio of egg whites to whole eggs is 2:1.
That means if you're using 10 egg whites, then you would only use 5 whole eggs. Using 5 whole eggs reduces the protein content in half because 10 egg whites have more protein than 5 whole eggs. That's how using just egg whites makes them higher in protein.
Of course, you can use whole eggs and always use Greek Yogurt or cottage cheese to increase the protein content too. This recipe for yogurt scrambled eggs explains how to do that.
Are You Egg Muffins Healthy?
Yes, egg muffins are a healthy breakfast or snack option. They're packed with protein, lower in calorie, easy to prep ahead of time, customize to your liking and convenient to take with you on the go.
Can You Use Whole Eggs Instead Of Egg Whites For Egg Muffins?
Yes, you can use whole eggs instead of egg whites when making egg cups. The ratio is 2:1 egg whites to whole eggs. You will divide the egg whites in half to get the amount of whole eggs.
Low Calorie Egg White Muffin Ingredients
To make these spinach pepper egg cups, you will need the following:
- Egg Whites
- Bell Pepper
- Garlic Powder
- Salt and Pepper
How to Make Healthy Egg Muffins With Spinach
Step Two: Whisk together the egg whites with the veggies and spices.
Step Three: Pour the egg batter into each muffin cavity filling 3/4 of the way full.
Step Four: Bake the egg cups in the oven!
Step Five: Remove from the oven and cool briefly in the muffin pan before removing. I recommend using a silicone spatula like this one for easy removal.
How Long Do You Bake Egg Muffins?
Egg muffins bake in the oven at 325 F for 20-25 minutes. This will vary slightly based on your oven. Some ovens run hotter than others so I recommend you cook for 20-22 minutes then check yours. Mine always take 25 minutes in the oven.
Is It Better To Use Frozen Or Fresh Spinach For Egg Muffins?
Fresh spinach for egg muffins is best. Frozen spinach has a lot of moisture and no matter how much you wring the water out it will dilute the egg muffins making them bland and flavorless.
If you were to use frozen spinach, you would want to defrost it, drain in a colander then sauté it in a pan to remove the moisture.
Can You Use Paper Muffin Liners For Egg Cups?
It's best to not use paper muffin liners for making egg muffins. The eggs will stick to the paper muffin liners. Use silicone muffin liners or liberally spray the muffin pan with cooking spray for best results.
Why Do Egg Muffins Deflate?
Unfortunately, egg muffins will deflate. There is no structure to hold the shape together so you should expect egg muffins to deflate after baking. You can add quinoa like I did in this recipe and the carbohydrate will help them retain their shape.
How To Store Egg Muffins?
Egg muffins can be stored in the refrigerator up to 5 days in a sealed container. You can also store them in the freezer up to 30 days.
How To Reheat Breakfast Egg Muffins?
To reheat spinach pepper egg muffins, you can warm them 30 seconds in a microwave, warm them on the stovetop in a pan or in a toaster oven at 350 F for 10 minutes.
How Long Do Egg Muffins Stay Good For?
Egg Muffins will stay good in the refrigerator in a sealed container up to 5 days. They will also keep in the freezer up to 30 days.
You can freeze them longer than 30 days, but in my experience they get soggy and flavorless after the 30 day mark.
Can You Freeze Egg Muffins?
Yes, you can freeze egg muffins. If you freeze them, I recommend cooling the egg muffins completely then wrapping in plastic wrap and placing in a plastic storage bag or container.
How Long Can You Freeze Egg Bites For?
I recommend freezing egg muffins no longer than 30 days. Anything beyond 30 days, the egg muffins get soggy and lose their flavor.
How Many Calories Are In An Egg Cup?
These egg white muffins have 35 calories each. The calories will vary depending on whether or not you use egg whites, whole eggs and the type of vegetables you add.
Are Egg Muffins Low Carb?
Egg cups are generally low carb unless you add cooked potato or quinoa to them. These healthy egg muffins have 1 carbohydrate per serving which is very low. I recommend adding fruit on the side or another carbohydrate to balance it and make it a complete meal!
Spinach Pepper Egg Muffin Recipe Substitutions
Here's the substitutions you can make for this healthy recipe! Remember when you make substitutions, it does change the nutrition data from what you see below.
- Egg Whites: You can substitute with whole eggs. As I mentioned above already, it is a 2:1 ratio egg whites to whole eggs. By substituting with whole eggs, you will reduce the protein in half. You will likely need to add protein to your breakfast to get the nutritional RDA.
- Veggies: You can substitute the spinach and pepper with other veggies you like. You can even add veggies if you want!
- Spices: You can swap or omit the spices to your liking.
- Add Carbs: Egg muffins are low carb, you can add cooked potato or quinoa to egg muffins to increase the protein. Or you can serve egg muffins with oatmeal, oatmeal muffins or fruit.
Spinach Pepper Egg Muffins
- Preheat oven to 325 F. Spray a muffin pan cavities liberally with nonstick cooking spray or place silicone liners in the cavities.
- In a large measuring cup with a spout, mixing together the eggs with the shredded spinach, bell pepper garlic powder, thyme, salt and pepper.
- Pour the mixture into each muffin cavity filling 3/4 of the way full - dividing it evenly among 10 cavities.
- Place in the oven and bake for 25 minutes or until firm.
- Remove from the oven and let the egg muffins sit in the pan for 2-3 minutes then use a small plastic spatula to carefully remove each one from the muffin cavities. Transfer to a wire rack to cool completely then store in the refrigerator up to 5 days.