Prepare these delicious, high-protein, protein muffins with turkey bacon, cottage cheese, and veggies for a quick on-the-go breakfast!
Egg White Muffins
These easy protein muffins are loaded with egg whites, cottage cheese, peppers, broccoli, scallions and shallots, baked in a muffin tin with turkey bacon and topped with some cheddar cheese. They are naturally gluten free and delicious! Other breakfast muffin recipes you might like include Broccoli Cheese Egg Muffins and Loaded Baked Omelet Muffins.
Is protein healthy?
Protein is healthy because it is very low in calories and high in protein. However, they have fewer nutrients than egg yolks. So, if your main goal is cutting calories, then egg whites are a great choice, but if you want all the nutrients that eggs provide, don’t skip the yolk.
How much protein is in egg whites?
One egg white contains 3.6 grams of protein, and one serving of these healthy protein muffins contains 20 grams of protein.
Egg White Muffins Ingredients
- Protein: Buy a 16-ounce carton of egg whites.
- Cottage cheese: You will need a small container of 2% cottage cheese.
- Spice: garlic powder, seasoning salt
- onions: Chop the shallots (or red onions) and spring onions.
- Paprika: I like to use orange or red peppers.
- Broccoli: Steam and chop 1/2 cup fresh or frozen broccoli.
- Turkey Bacon: Cut six slices of turkey bacon in half. I’ve used Applegate, but any brand will do.
- Cheese: Spicy shredded cheddar cheese
How to make egg white muffins
- Vegetables: Sauté the shallots, spring onions and peppers in olive oil over medium heat for about five minutes. Add the broccoli and cook for a minute.
- egg mix: Mix together the egg whites, cottage cheese, garlic powder, and seasoning salt, then mix in the veggies.
- Line a muffin pan with half a slice of turkey bacon around the edges, pour in the eggs and sprinkle the cups with shredded cheese.
How long do you bake protein muffins?
Bake veggie egg muffins at 350°F for 25 minutes until set.
How to make egg white muffins
These protein muffins will keep in the fridge for up to 4 days, which means they’re an excellent option for food preparation. They come in handy for a quick high-protein breakfast. When the muffins are done baking, let them cool, then store in an airtight container in the refrigerator. Heat them up for about 30 seconds before eating. You can also freeze it and thaw it in the fridge overnight before heating.
- eggs: I used a carton of egg whites. If you prefer egg yolks, you can use half whole eggs and half egg whites, or all whole eggs. You will need about two cups total.
- Vegetables: You can replace the veggies with anything you like. Try it with leftover roasted vegetables, mushrooms, spinach, etc.
- Cheese: Replace the cheddar with grated Swiss or mozzarella.
More Breakfast Egg Recipes You’ll Love:
Yield: 6 portions
Serving size: 2 muffins
Preheat the oven to 350F. Spray a 12-cup non-stick muffin pan VERY liberally with oil to prevent the eggs from sticking.
Sauté the shallots, spring onions, and peppers in oil over medium heat, cooking until tender, 5 to 6 minutes.
Add the broccoli and cook 1 more minute.
Meanwhile, in a large bowl, combine egg whites, cottage cheese, garlic powder, and seasoned salt.
Add the vegetables and mix.
Using a 12-cup muffin pan, line each cup with 1/2 slice of turkey bacon around the edges and pour in the egg mixture, about 1/3 cup at a time.
Sprinkle with the grated cheese and bake in the center of the oven until set, about 25 minutes.
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Portion: 2 muffins, Calories: 144 kcal, Carbohydrates: 4.5 G, Protein: 20 G, Fat: 4.5 G, Saturated Fatty Acids: 1.5 G, Cholesterol: 33 mg, Sodium: 502 mg, Fiber: 1 G, Sugar: 2 G