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Home » Recipe » Healthy Egg White Muffins Recipe with Broccoli roasted peppers and onion {dairy-free, gluten-free}

Healthy Egg White Muffins Recipe with Broccoli roasted peppers and onion {dairy-free, gluten-free}

Last Modified: October 22, 2024 Sabrina Quairoli This blog uses cookies. It also has affiliate links. We earn sponsored content income.

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No one can resist an already-made quick healthy breakfast like these Egg White Muffins Recipe. This recipe is super easy to make and will save you a ton of time in your morning routine (Affiliate Link). I made it for a family member who is reducing their cholesterol. I've done several of these egg muffin recipes in the past but not with only egg whites. Check it out and try it today.

Jump to:
  • Ingredients
  • Instructions
  • Reveal
  • Variations
  • Equipment
  • Storage
  • Top tip
  • Healthy Egg White Muffins Recipe Card

Ingredients

Below is a simple list of ingredients for this breakfast recipe.

  • One cup of frozen broccoli, defrosted and chopped
  • ½ onion, chopped
  • One cup of egg whites
  • ¼ cup of almond milk unflavored
  • ¼ cup of roasted red peppers from a jar
  • 1 teaspoon of Italian seasoning
  • ½ teaspoon of salt
  • ½ teaspoon of black pepper
  • non-stick spray (Affiliate Link) or olive oil (Affiliate Link)
Egg white muffin recipe with broccoli ingredients

Instructions

Spray muffin tin with nonstick spray

First, preheat the oven to 350 degrees. Then, spray muffin tins with nonstick spray.

Add broccoli pepper onion to bowl

Measure out all the ingredients. Chop the onion, and set aside.

Add chop the roasted red peppers, set aside, and press on a paper towel to drain.

Chop up the defrosted broccoli, and set aside. In a large bowl, add the egg whites, Almond milk unflavored.

Add the chopped broccoli, onions, and roasted red peppers into the bowl.

Add salt pepper italian seasoning to bowl

Add salt, pepper, and Italian seasoning to the bowl. Mix well.

Egg white mixture in muffin tin

With an Ice cream scooper, scoop out enough for each of the muffin openings in the muffin tin.

Bake in the oven for 20 minutes or until done. Check at 15 minutes to see if they are opaque.

Remove cooked egg white muffin with an icing spatula around the edges

Pop them out after about 5-minute rest. If you find that they are sticking, you can use a knife or icing spatula and run it around the edges to loosen up the muffin.

Reveal

Here is what this Egg White Muffins Recipe looks like now after it was placed on a plate. Each serving has a quantity of three muffins.

Egg white muffin recipe with broccoli square image

Variations

There are many variations of this Egg White Muffins Recipe. Below are some that we love.

  • Spicy - Add some red pepper flakes to spice it up. Or add hot sauce to the egg mixture.
  • Deluxe - add some guacamole as a topping.
  • Kid-friendly - Add some small cubbed potatoes (already cooked)
  • Cheezy - This recipe is dairy-free, but you can add a ½ cup of shredded cheese if you want. You can add cottage cheese to the mixture as well.
  • Canadian Bacon - You can add Canadian Bacon to the bottom before adding the filling if you want.
  • Spinach - add finely chopped fresh spinach to the top for garnish and additional vegetables.

Equipment

Equipment can have a big impact on a recipe's outcome. However, only a few supplies are needed to make this recipe.

Large muffin pan (Affiliate Link) -  I recommend a non-stick metal version. It should have 12 muffin holes. This one is more sturdy and can handle the liquid.

Ice Cream Scooper - A larger ice cream scooper is also useful for the recipe. The stainless steel ones work best.

Storage

This Egg White Muffins Recipe can be stored in the freezer but must be wrapped individually so as not to freeze together. They can be stored for up to 1 month.

It can be stored in the refrigerator for up to 5 days in an airtight container.

Top tip

Ensure you use a nonstick spray in the muffin tin holes before adding the liquid. It will help remove them without breaking them when they are finished.

Print
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3 Egg White Muffins Recipe with Broccoli in a bowl

Healthy Egg White Muffins Recipe Card


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5 from 1 review

  • Author: Sabrina M QUairoli
  • Total Time: 25 minutes
  • Yield: 4
  • Diet: Low Calorie
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Description

Easy breakfast egg recipe for a quick breakfast that is freezer friendly. 


Ingredients

  • One cup of frozen broccoli, defrosted and chopped
  • ½ onion, chopped
  • One cup of egg whites
  • ¼ cup of almond milk unflavored
  • ¼ cup of roasted red peppers from a jar
  • 1 teaspoon of Italian seasoning
  • ½ teaspoon of salt
  • ½ teaspoon of pepper

Instructions

  1. First, preheat the oven to 350 degrees. Then, Spray muffin tins with nonstick spray.
  2. Measure out all the ingredients. Chop the onion, and set aside.
  3. Add chop the roasted red peppers, set aside and press on a paper towel to drain.
  4. Chop up the defrosted broccoli, and set aside. In a large bowl, add the egg whites, Almond milk unflavored.
  5. Add the chopped broccoli, onions, and roasted red peppers into the bowl.
  6. Add salt, pepper, and Italian seasoning to the bowl. Mix well. With an Ice cream scooper, scoop out enough for each of the muffin openings in the muffin tin.
  7. Bake in the oven for 20 minutes or until done. Check at 15 minutes to see if they are more opaque.
  8. Pop them out after about 5-minute rest. If you find that they are sticking, you can use a knife or icing tool and run it around the edges to loosen up the muffin.

Equipment

large muffin pan

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Notes

Visit the post for additional variations to this dish!

  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Category: breakfast
  • Method: oven baked
  • Cuisine: American

Nutrition

  • Serving Size: 3
  • Calories: 51.79 kcal
  • Sodium: 286.44 mg
  • Fat: 0.42 g
  • Saturated Fat: 0.1 g
  • Trans Fat: 0.0 g
  • Carbohydrates: 4.54 g
  • Fiber: 1.23 g
  • Protein: 7.66 g
  • Cholesterol: 0.0 mg

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About Sabrina Quairoli

I love sharing my passion for organizing life and home. I hope you get inspired when visiting my home organizing tips, quick weeknight recipes, party planning ideas, and DIY organizing projects. Visit the About Me page to read my story.

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