Gluten-Free Veggie Egg White Muffins

Ingredients

• 12 large egg whites
• 1/2 cup chopped bell peppers (any color)
• 1/4 cup chopped onion
• 1/4 cup chopped spinach
• 1 tbsp olive oil
• 1/4 tsp salt
• 1/8 tsp black pepper

Instructions

1. 1 Preheat your oven to 350°F (175°C) and lightly grease a 12-cup muffin tin or line it with silicone muffin liners. This will prevent the egg whites from sticking and ensure easy removal. Prepare all your chopped vegetables so they are ready to be added.
2. 2 In a medium skillet, heat the olive oil over medium heat until shimmering. Add the chopped bell peppers and chopped onion, sautéing them for about 5-7 minutes until they begin to soften and become fragrant. Stir in the chopped spinach and cook for another 1-2 minutes until it wilts.
3. 3 In a large bowl, whisk together the 12 large egg whites, salt, and black pepper until they are frothy and slightly opaque. Ensure the seasoning is evenly distributed throughout the egg whites for consistent flavor in every muffin.
4. 4 Gently fold the sautéed vegetables into the whisked egg whites until just combined. Be careful not to overmix, as this can make the muffins tough. Distribute the mixture evenly among the prepared muffin cups, filling each about two-thirds full.
5. 5 Bake for approximately 15-18 minutes, or until the egg white muffins are set and lightly golden around the edges. They should spring back when gently touched. Allow them to cool in the muffin tin for a few minutes before carefully removing them to a wire rack.

Nutrition (per serving)

Tips & Notes

• Cream of tartar (1/8 tsp per white) stabilizes meringue and helps it hold its shape longer.
• Use a good-quality extra-virgin olive oil here — the flavor comes through in simple recipes.
• Fresh spinach wilts down dramatically — 4 cups raw yields about 1/2 cup cooked. Use more than you think you need.

Common questions