Egg White Vegetable Muffins

Egg White Vegetable Muffins

Mia

These Egg White Vegetable Muffins are the ultimate solution for busy mornings and on-the-go nutrition. Perfectly portioned and packed with lean protein from egg whites, these savory muffins deliver the fuel your body needs without the extra calories or fat. Each bite is loaded with vibrant spinach, colorful bell peppers, and aromatic herbs that create a satisfying, flavorful breakfast or snack.

Designed specifically for the Optavia Lean & Green meal plan, these muffins are a testament to how healthy eating can be both convenient and delicious. The egg whites provide a clean protein source that supports muscle maintenance and metabolic health, while the non-starchy vegetables add essential nutrients, fiber, and volume without adding significant calories. The result is a filling, nutritious option that fits perfectly into your weight management goals.

What makes these muffins truly special is their versatility and convenience. Bake a batch on Sunday, and you'll have grab-and-go protein throughout the week. They're perfect for breakfast, as a mid-morning snack, or even as part of your Lean & Green meal when paired with additional vegetables. Enjoy them warm from the oven or cold straight from the refrigerator—either way, they're a delicious reminder that healthy eating doesn't have to be complicated.

With only about 50 calories per muffin and nearly 8 grams of protein, these vegetable-packed gems prove that you can eat satisfying, flavorful food while staying on track with your health goals. They're naturally low in carbohydrates and fat, making them an ideal choice for anyone following the Optavia program or simply looking for a nutritious, portion-controlled option.

Mia

Mia

Recipe Author: Welcome to Mia's Kitchen, where every recipe is plant-forward, anti-inflammatory, and full of flavor. Her meals make it easy to eat well, support gut health, and enjoy balanced, wholesome cooking at home.

Nutrition

35 minutes
None servings
50 calories
Fat 0.50g
Carbs 3.00g
Protein 8.00g

Ingredients

2 cupsegg whites, liquid (about 16 egg whites)
2 cupsfresh spinach, finely chopped
1/2 cupred bell pepper, finely diced
1/2 cupgreen bell pepper, finely diced
1/4 cupyellow onion, finely diced
2 tbspfresh parsley, chopped
1 tbspfresh basil, chopped
1/2 tspgarlic powder
1/2 tsponion powder
1/4 tspsea salt
1/4 tspblack pepper, freshly ground
as needed Nonecooking spray, for muffin tin

Equipment

Cutting board
Whisk
measuring spoons
measuring cups
large mixing bowl
chef's knife
toothpick
cooking spray
butter knife or small spatula
12-cup muffin tin
1/4 cup measuring cup or ladle

Clean Eating

Fully compliant with clean eating principles, these muffins use whole, minimally processed ingredients like fresh egg whites and vegetables, prepared simply without artificial additives or refined components.

Intermittent Fasting

These protein-packed muffins are ideal for intermittent fasting, offering a nutrient-dense, low-calorie option that provides sustained energy during eating windows. With high protein content and minimal calories, they support satiety and nutritional needs during limited eating periods.

Low-Carb Diet

Perfect for low-carb diets with only about 2-3g net carbs per muffin, featuring non-starchy vegetables and lean protein without grains or high-carb ingredients. The recipe focuses on egg whites and vegetables, making it an excellent low-carbohydrate option.

Optavia

Specifically designed for the Optavia Lean & Green meal plan, these muffins perfectly match the program's requirements with low calories, high lean protein, abundant non-starchy vegetables, and precise portion control.

Weight Watchers

These muffins align perfectly with Weight Watchers principles, offering a lean protein source with abundant vegetables, low calories, and portion-controlled servings. The recipe emphasizes nutrient-dense ingredients without excess fats or sugars.

Zone Diet

These egg white muffins support the Zone Diet's 40-30-30 macronutrient ratio with balanced lean protein from egg whites, low-glycemic vegetables, and minimal healthy fats. They provide a controlled portion of protein and carbohydrates to manage insulin response.

Instructions

1

Preheat the oven to 375°F (190°C).

5 min
2

Generously spray a 12-cup standard muffin tin with cooking spray, making sure to coat the bottom and sides of each cup to prevent sticking.

1 min
3

Finely chop the fresh spinach, removing any thick stems, until you have 2 cups of loosely packed chopped spinach.

3 min
4

Dice the red and green bell peppers into small, uniform pieces about 1/4-inch in size.

3 min
5

Finely dice the yellow onion into small pieces and chop the fresh parsley and basil.

2 min
6

In a large mixing bowl, pour the egg whites and whisk lightly until slightly frothy.

1 min
7

Add the garlic powder, onion powder, sea salt, and black pepper to the egg whites and whisk until well combined.

8

Add the chopped spinach, diced bell peppers, diced onion, parsley, and basil to the egg white mixture. Stir gently until all vegetables are evenly distributed throughout the mixture.

1 min
9

Using a 1/4 cup measuring cup or ladle, carefully pour the egg white mixture into each prepared muffin cup, filling each about 3/4 full.

2 min
10

Place the muffin tin in the preheated oven and bake for 18-20 minutes, or until the muffins are set in the center and lightly golden on top. A toothpick inserted into the center should come out clean.

20 min
11

Remove the muffin tin from the oven and let cool for 5 minutes in the pan.

5 min
12

Run a butter knife or small offset spatula around the edges of each muffin cup to loosen, then gently remove the muffin cups from the tin. Serve warm or allow to cool completely before storing.

2 min

Frequently Asked Questions