Egg White and Spinach Breakfast Muffins
ContinentalGym & High-ProteinGolden eggsMedium
Baked egg-white muffins with spinach and tomato — grab-and-go protein for early gym mornings.
Prep time8 min
Cook time18 min
Total time26 min
Servings2
Ingredients
- 6 egg whites
- 1 whole egg
- 1/2 cup spinach, chopped
- 1 small tomato, deseeded and diced
- 1/4 tsp salt
- 1/4 tsp black pepper
- 1/2 tsp dried oregano
- Cooking oil spray or 1 tsp oil
Method
- Heat the oven to 180°C and grease a muffin tray.
- Whisk egg whites, whole egg, salt, pepper and oregano.
- Stir in spinach and tomato.
- Pour the mixture into muffin cups, filling each three-quarters full.
- Bake for 15–18 minutes until set and lightly golden.
- Cool for 5 minutes before removing.
- Eat warm or pack for later.
Nutrition — estimated per serving
Calories (estimate)100 kcal
Protein (estimate)14 g
Fat (estimate)3 g
Carbs (estimate)3 g
Nutrition values are estimates based on standard per-egg values (about 72 kcal, 6.3 g protein, 4.8 g fat, 0.4 g carbs per large egg).
Tips, food safety & substitutions
Nutrition is an estimate only. Bake until fully set in the centre. Muffins keep in the fridge for 1 day; reheat before eating. Allergic to eggs? This recipe is not suitable. Use any green vegetable you have — spinach, methi or spring onion all work.