Monday, September 17, 2012

Healthy Start

I have been trying to eat a little healthier and cut out some sugar in my diet starting with breakfast. I saw this idea online and have tweaked it a bit. It's pretty easy to make on a Sunday and then you have something ready every morning throughout the week. I am on my second week of making these and I have to say they do keep you full! This week I added a few extra ingredients to make it spicy. There are plenty of options, but keep in mind the purpose is to eat healthy, so adding meat and cheese adds calories.

Egg White Muffins
Makes 12 muffins (2 eggs each)
Ingredients:
1 carton of egg whites or 24 egg whites.
Options:
Baby spinach
chopped onion
chopped red pepper
chopped jalapeno
chopped ham or canadian bacon
chopped mushrooms
Sriracha sauce
shredded cheese

Directions: 
-Preheat oven to 350 degrees
-Choose ingredients you prefer to use and maybe mix it up, so you have something different every day. chop if necessary.
-Spray pan
-Add chopped ingredients to each cup
-Add about 1/3 cup liquid egg whites or 2 egg whites per cup (depends on the amount of veggies and meat already in cup)
-Bake for 30 minutes.
-Immediately remove and let cool on a rack. Once cool, place 2 in a ziplock bag with no air to keep them all week in the fridge. In the morning, remove from bag and heat in microwave for 1 minute and Enjoy!!


Update Jan. 2017- I have been making these for over 4 years and still love them. My toddler now eats them for breakfast as well. I use full eggs for his. I would highly recommend using a silicone muffin pan. This is the one I use from Amazon. I still spray it really well, but it cleans so much easier using the silicone pan. I do not recommend freezing the muffins. Refrigerate and eat throughout the week. The more vegetables you use the soggier the muffin will be. I layer mine with spinach first, meat, small amount of peppers, egg whites and then sprinkle of cheese.







23 comments:

Allie said...

MMMM these look soooo GOOD! I must try these! Thanks for sharing! xx, Allie

Alyssa said...

i made a batch of these on sunday night and they have been a quick and delicious breakfast every morning this week (even reheated)! thanks for posting!

Anonymous said...

do you recommend putting them in the freezer or refrigerator after baking to have them last for the week?

Ashley said...

Yes, I refrigerate them in plastic bags for a week. I don't know about freezing them though.

Jennifer Perna said...

I've made these before, and they freeze great! I microwave them from frozen. I usually use while eggs, and have added in Italian seasonings too.

Redd McClellan said...

I JUST made these! They are actually baking right this moment! I'm a terrible cook so I hope I didn't mess them up! I put in: red and orange bell peppers, mushrooms, baby spinach, and ground turkey (that I browned before adding to the mix. Everything was chopped but still took up a bit of room lol so I only added 1/4 cup egg whites to each one. Fingers crossed I didn't screw them up because yours look delicious!!

Jacqueline said...

we are in a middle of a move right now and a lot of renovations with two children packing a house and fixing another I have no time thank you so much for this I really needed it and so did the family! Thanks

Lisa Manger said...

I made a version of these with egg whites and whole eggs and I sprayed my muffin pan with pam cooking spray and they stuck so bad to the pan I couldn't get it clean and had to throw it out. Have you had this problem or have any ideas to stop this from happening again?? The same thing happened to a friend of mine so I know it's not just me. I would like to make them again as they were easy and delicious.

Sara Diane said...

I would def. use less egg. I used 1/3 egg whites and it overflowed. Tastes great though :-)

Ashley said...

Lisa, I have major problems with the eggs sticking too. I really don't have a good answer besides really spraying the cups. Let me know if you find a better solution.

Anonymous said...

Can you make these in cupcake paper cup liners too????

Anonymous said...

These are amazing!!!!!! So easy no carbs and still filling!!!! Thanks so much

popejam said...

I just made these, so easy. After spraying with non-stick spray, I used a paper towel to spread it evenly around each muffin cup. I cooled them on a wire rack, then just slid them out. No sticking.

popejam said...
This comment has been removed by the author.
Unknown said...

I've made a version of these for years. Use the foil cupcake liners then there is not sticking and no mess, ESPECIALLY, if you take care not to get any on the muffin tin. Be sure to remove the foil muffin cupcake liner before nuking in the microwave. There is a paper liner inside each metal liner. You can nuke the egg muffin still inside the paper part of the liner if you wish.

hollsrn said...

I have made with and without cupcake liners. I prefer without and really spray the muffin tin well with non stick spray. I cool them and then freeze in a gallon ziplock freezer bag. Take out 1 or 2 in the morning. By the time I get to work they are thawed and I just microwave for about 25 seconds.
I use green pepper, mushrooms, onion, canadian bacon and a little shredded cheese. Spinach if I have it. Everyone loves them.

Deb Trierweiler said...

These look so good! Just wondering how to count the calories?

Becky said...

for those who commented about sticking, you can also use a silicon muffin pan. works great!

Anonymous said...

I've been making these for years and it's a great way to plan healthy meals for the week. Ingredients to add are endless and if your imagination is also endless you can be a big hit even at parties.

Unknown google said...

Each egg white is about 13 calories. 40 cal for about half a slice of bacon in each cup. And veggies are maybe 25 for the whole lot. If you go meatless, there is probably less then 30 cal in each mini muffin.

Anonymous said...

Sooooo yum.. made these today for the week!

stacey said...

Can anyone tell me what I did wrong - mine turned out really soggy. I imagine it is from all of the water-dense veggies I put in there. Is there a way to avoid this? What did I do wrong? Thank you!

Parys H said...

You can sauté or oven roast the veggies first that way they release all their moisture before baking them.