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Healthy Veggie-Packed Egg White Frittata Muffins

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These healthy veggie-packed egg white frittata muffins are a quick, nutritious, and easy meal prep breakfast option, packed with fresh vegetables and protein while being light on calories.

Ingredients

Scale
  • 12 large egg whites (about 12 fl oz / 360 ml)
  • 1 cup fresh spinach, chopped
  • ½ cup red bell pepper, finely diced
  • ½ cup cherry tomatoes, halved
  • ¼ cup red onion, finely chopped
  • ½ cup low-fat cottage cheese (small-curd recommended)
  • ½ teaspoon garlic powder
  • 1 teaspoon dried Italian herbs (oregano, basil, thyme blend)
  • Salt and freshly ground black pepper, to taste
  • Olive oil spray (for greasing muffin tin) or non-stick silicone muffin liners

Instructions

  1. Preheat the oven to 350°F (175°C). Spray your muffin tin lightly with olive oil spray to prevent sticking.
  2. Prepare the vegetables: finely chop spinach, dice red bell pepper, halve cherry tomatoes, and finely chop red onion.
  3. Whisk the egg whites in a medium bowl until just frothy but not stiff, about 1-2 minutes.
  4. Fold in the cottage cheese, garlic powder, dried Italian herbs, salt, and pepper to taste.
  5. Gently fold in the chopped vegetables, ensuring even distribution without over-mixing.
  6. Pour the mixture evenly into the prepared muffin tin, filling each cup about ¾ full.
  7. Bake for 18-20 minutes until muffins are set and lightly golden on top. Check doneness with a toothpick; it should come out clean.
  8. Let the muffins cool in the tin for 5 minutes before loosening with a butter knife and transferring to a wire rack.

Notes

Whisk egg whites until frothy but not stiff to keep muffins light. Use olive oil spray or silicone liners to prevent sticking. Finely chop vegetables for even cooking. Cover with foil if muffins brown too fast. Prep veggies ahead to save time. For vegan option, omit cottage cheese and use flax or chia egg substitute with nutritional yeast.

Nutrition

Keywords: egg white muffins, healthy breakfast, veggie frittata, meal prep, low calorie, high protein, gluten-free, low carb

Find it online: https://fizzlefork.com/healthy-veggie-packed-egg-white-frittata-muffins-easy-meal-prep-recipe/