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  • Writer's pictureElise Rousse

The egg white muffins

Updated: Aug 9, 2019

Did you know that more than half the protein found in eggs are in the egg white? They’re also high in vitamins (Vitamin B6,  Vitamin B12, Vitamin D) and minerals (iron, zinc, and copper), and they contain no saturated fat or cholesterol. They’re quite a good option for people watching their cholesterol levels or suffering from diabetes or heart disease; and obviously also for athletes who favour a high-protein diet.

I buy pastured eggs from a local farmer. Chickens live outdoors, in the pasture, eating bugs and grass, happy in the sun. If you eat eggs or any other kind of animal protein, bear in my that what they eat, you eat too. How they lived, how they were raised, you get that energy. You are what you eat.

(You can read more on the health benefits here)


For 6 muffins, I used 3 egg whites.

As far as the vegetables are concerned, here are a few combos – but the sky is the limit:

  • Mushroom, bell pepper, parsley

  • Spinach, mushroom, spring onion

  • Tomato, asparagus, coriander

Don’t hesitate to spice it up : salt, pepper, chili power, etc. You can also add a bit of cheese (goat cheese, feta cheese or mozzarella for example) if you want to.


Preheat the oven at 180°C. Grease a muffin tin with coconut or olive oil.

Whisk the egg whites together in a bowl with salt and pepper – and any other spice you fancy.

Chop the vegetables and herbs very thinly. Put them in the muffin tin. Carefully spoon in the egg whites.

Bake for 20 minutes or until the egg whites are set – just keep an eye on them, you’ll know when.

Remove from the oven and let cool for a few minutes before serving. Eat warm or cold, with some salad or just as a breakfast on-the-go!

You can store them in the refrigerator for a couple of days, or freeze them.



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