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Healthy Calorie Deficit Egg White Muffins with Spinach & Feta

Healthy Calorie Deficit Egg White Muffins - featured image
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These egg white muffins with spinach and feta are a quick, protein-packed, and low-calorie breakfast option perfect for meal prep and maintaining a calorie deficit.

Ingredients

Scale
  • 12 large egg whites (approximately 12 fl oz / 360 ml)
  • 2 cups fresh spinach, roughly chopped
  • ½ cup crumbled feta cheese
  • ¼ cup finely diced red bell pepper (optional but recommended)
  • 2 tablespoons chopped green onion
  • ½ teaspoon garlic powder
  • ½ teaspoon dried oregano
  • Salt and black pepper to taste (start with ¼ teaspoon salt and a few grinds of pepper)
  • Olive oil spray for greasing the muffin tin

Instructions

  1. Preheat your oven to 350°F (175°C). Lightly grease your muffin tin with olive oil spray to prevent sticking.
  2. Chop the spinach, red bell pepper, and green onion into small, bite-sized pieces.
  3. In a mixing bowl, whisk the egg whites using a hand mixer or whisk vigorously until slightly frothy but not stiff, about 2-3 minutes.
  4. Fold in the chopped spinach, red bell pepper, green onion, crumbled feta cheese, garlic powder, dried oregano, salt, and pepper. Mix gently to combine without deflating the egg whites.
  5. Pour the mixture evenly into the prepared muffin tin cups, filling each about ¾ full.
  6. Bake for 20-25 minutes. Start checking at 20 minutes by inserting a toothpick in the center; if it comes out clean and muffins feel firm, they are done.
  7. Remove from oven and let cool for 5 minutes to set.
  8. Carefully run a knife around each muffin and pop them out. Serve warm or cool completely before storing.

Notes

Do not overbeat the egg whites to avoid rubbery muffins. Pat spinach dry to reduce moisture and keep muffins from becoming soggy. Gently fold ingredients to preserve airiness. Muffins keep well refrigerated up to 5 days and freeze well. Reheat in toaster or conventional oven for best texture.

Nutrition

Keywords: egg white muffins, healthy breakfast, low calorie, spinach, feta, meal prep, protein-rich, gluten-free

Find it online: https://lumalunch.com/healthy-calorie-deficit-egg-white-muffins-with-spinach-and-feta-recipe/