Craving a smart start to your day? These Spinach and Feta Egg White Muffins are perfect for Healthy Breakfast Meal Prep, giving you a delicious and protein-packed option ready to go. You’ll love how easy it is to make these savory bites, ensuring a nourishing breakfast even on your busiest mornings.
Key Ingredients & Substitutions:
- Egg Whites: You can use whole eggs for a richer muffin, but egg whites keep it light.
- Fresh Spinach: Frozen spinach works too, just thaw and squeeze out excess water.
- Feta Cheese: Crumbled goat cheese or shredded mozzarella are good alternatives.
- Bell Pepper: Any color works, or use cherry tomatoes.
- Milk: Any dairy or non-dairy milk (almond, soy) is fine.
Ingredients:
- 12 large egg whites (about 1 ½ cups)
- ¼ cup milk
- 1 cup fresh spinach, finely chopped
- ½ cup crumbled feta cheese
- ¼ cup bell pepper, finely diced (any color)
- ¼ teaspoon garlic powder
- Salt and black pepper to taste
- Non-stick cooking spray
How Much Time Will You Need?
- Total Time: 30 minutes
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Servings: 12 muffins
- Calories per serving: Approximately 50-60 calories (per muffin)
- Tools Needed: 12-cup muffin tin, whisk, mixing bowl
Step-by-Step Instructions:
1. Preheat and Prepare Your Muffin Tin
Preheat your oven to 375°F (190°C). Lightly spray a 12-cup muffin tin with non-stick cooking spray to prevent sticking.
2. Combine Wet Ingredients
In a large mixing bowl, whisk together the egg whites, milk, garlic powder, salt, and pepper until well combined and slightly frothy. This forms the base for your Healthy Breakfast Meal Prep muffins.
3. Fold in the Flavorful Mix-ins
Gently fold in the chopped fresh spinach, crumbled feta cheese, and diced bell pepper into the egg white mixture. Ensure all ingredients are evenly distributed throughout.
4. Fill the Muffin Cups
Carefully pour the egg white mixture into each prepared muffin cup, filling them about ¾ full. Avoid overfilling to prevent spillage.
5. Bake Until Golden
Bake for 18-22 minutes, or until the muffins are set and lightly golden brown on top. A toothpick inserted into the center should come out clean.
6. Cool and Enjoy
Remove the muffin tin from the oven and let the muffins cool in the tin for a few minutes before transferring them to a wire rack to cool completely. Now you have a delicious component for your Healthy Breakfast Meal Prep!
Variation Ideas:
- Add diced onion or mushrooms for more savory depth.
- Incorporate other cheeses like shredded cheddar or parmesan.
- Stir in a pinch of red pepper flakes for a subtle kick.
- Include finely chopped herbs like chives or parsley.
Storage Instructions:
Store cooled Spinach and Feta Egg White Muffins in an airtight container in the refrigerator for up to 4-5 days. For longer storage, freeze them for up to 1 month. Reheat in the microwave for 30-60 seconds or in a toaster oven until warmed through.
Frequently Asked Questions (FAQ):
- Can you use whole eggs instead of just egg whites?
Yes, you can use whole eggs, but the muffins will be richer and have a slightly different texture.
- Do you need to grease the muffin tin if it’s non-stick?
Even with a non-stick tin, it’s best to lightly grease it to ensure easy removal of the muffins.
- Can you prepare the mixture ahead of time?
You can chop your vegetables and crumble your feta ahead of time, but it’s best to mix the egg whites just before baking for the best texture.
- Are these good for freezing?
Absolutely! These egg white muffins freeze wonderfully, making them perfect for Healthy Breakfast Meal Prep.
- How do you prevent the muffins from sticking?
Generously spray your muffin tin with non-stick cooking spray or use silicone muffin liners for easy release.
- Can you add other vegetables?
Yes, feel free to add other finely diced vegetables like zucchini, cherry tomatoes, or cooked chopped broccoli.
