Egg White Veggie Muffin Cups

Egg White Veggie Muffin Cups

Mia

These Egg White Veggie Muffin Cups are the ultimate solution for busy mornings and healthy snacking on the Optavia plan. Each perfectly portioned muffin cup delivers a powerful punch of lean protein from egg whites, combined with colorful bell peppers and nutrient-dense spinach. The addition of nutritional yeast adds a subtle savory depth and cheesy flavor without any dairy, while keeping the calorie count remarkably low.

Baked to fluffy perfection in a standard muffin tin, these individual portions make meal prep a breeze. You can prepare a full batch on Sunday and have grab-and-go protein snacks ready for the entire week. The egg whites create a light, airy texture that's satisfying without being heavy, while the vegetables add a pleasant pop of color, texture, and essential vitamins.

What makes these muffin cups truly special is their versatility and convenience. They're equally delicious served warm from the oven or enjoyed cold straight from the refrigerator. Perfect for a mid-morning snack, post-workout fuel, or even as part of a Lean & Green meal alongside a salad, these muffins prove that healthy eating doesn't have to be complicated or bland.

With just 45 calories per muffin and 8 grams of protein, these little powerhouses align perfectly with Optavia's portion-controlled approach. They're naturally low in carbohydrates and fat, making them an ideal choice for anyone following a structured weight loss program. The best part? They taste so good, you'll forget you're eating something incredibly nutritious.

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

30 minutes
None servings
45 calories
Fat 0.50g
Carbs 2.00g
Protein 8.00g

Ingredients

2 cupsegg whites, liquid egg whites or from about 16 large eggs
1 cupbell peppers, finely diced (mixed colors preferred)
1 cupfresh spinach, finely chopped
2 tbspnutritional yeast
1/2 tspgarlic powder
1/2 tsponion powder
1/4 tspblack pepper, freshly ground
1/4 tspsalt
cooking spray, non-stick

Equipment

Cutting board
Whisk
measuring spoons
measuring cups
paper towels
large mixing bowl
chef's knife
butter knife or offset spatula
12-cup muffin tin
non-stick cooking spray
1/4 cup measuring cup or ladle

Biggest Loser Diet

With its low-calorie profile, lean protein focus, and abundant vegetables, these muffin cups embody the Biggest Loser Diet's principles of nutrient-dense, portion-controlled eating.

Intermittent Fasting

These muffin cups are ideal for intermittent fasting with their high protein content (8g per serving), low calories (45 calories), and nutrient-dense ingredients that provide sustained energy during eating windows.

Jenny Craig

Perfectly portioned at 45 calories with balanced macronutrients, these muffins meet Jenny Craig's guidelines for portion-controlled, nutritionally balanced meals that support weight management.

Low-Carb Diet

With only 45 calories and minimal carbohydrates from vegetables, these egg white muffins perfectly align with low-carb diet principles, providing protein without adding significant carb load.

Nutrisystem

These low-glycemic muffin cups provide balanced nutrition with lean protein, non-starchy vegetables, and controlled calories, aligning with Nutrisystem's approach to blood sugar-friendly meals.

Optavia

These muffin cups are a perfect Optavia-compliant recipe, featuring lean protein from egg whites, low-calorie vegetables, and precise portion control, exactly matching the Optavia 'Lean & Green' meal guidelines.

Weight Watchers

These portion-controlled, low-calorie muffin cups feature lean protein and vegetables, making them an excellent choice for Weight Watchers' focus on nutrient-dense, satisfying foods with controlled portions.

Instructions

1

Preheat oven to 375°F and position rack in the center of the oven.

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 dice the bell peppers into small, uniform pieces about 1/4-inch in size. Use a mix of red, yellow, and orange peppers for the most colorful presentation.

3 min
4

Finely chop the fresh spinach into small pieces, removing any thick stems. Pat dry with paper towels if the spinach is wet.

2 min
5

In a large mixing bowl, pour the egg whites and add the nutritional yeast, garlic powder, onion powder, black pepper, and salt.

1 min
6

Whisk the egg white mixture vigorously for about 30 seconds until the seasonings are fully incorporated and the mixture is slightly frothy.

1 min
7

Add the diced bell peppers and chopped spinach to the egg white mixture and stir gently until the vegetables are evenly distributed throughout.

1 min
8

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
9

Gently tap the muffin tin on the counter a few times to release any air bubbles and ensure the vegetables are evenly distributed in each cup.

10

Place the muffin tin in the preheated oven and bake for 18-20 minutes, until the egg white muffins are set in the center, lightly golden on top, and have puffed up slightly.

20 min
11

Remove the muffin tin from the oven and let the muffin cups cool in the pan for 3-5 minutes to allow them to set and firm up.

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