Recipes

Egg White Muffins

These low-carb and low-fat egg white muffins are the perfect pairing to create a high-protein breakfast. They are easy to prep and use throughout the week. Pop them on your favorite bread for a breakfast sandwich or pair them with this delicious french toast recipe.

Protein
13.5g
Carbs
0g
Fat
4g
Serves
80 grams
Calories
104

Ingredients

  • 16 oz / 450 g lean turkey or chicken sausage (this recipe uses Jennie-O Lean Turkey Sausage)
  • 21 oz / 600 g liquid egg whites
  • Salt and pepper
  • Optional: vegetables of choice (macros not included in this recipe)
  • Prep Time 15 minutes
  • Cooking Time 25 minutes
  • Difficulty Easy

Instructions

  1. Preheat your oven to 385 F.
  2. Heat a skillet on the stove top to medium/high heat. Lightly spray with PAM or oil spray.* If you use a non-stick pan you can use no spray.
  3. Add sausage and “chop” up using a spatula or wooden spoon.
  4. Stir until cooked through. Remove from heat and drain excess fat.
  5. Prepare a 12-muffin tray by either lining with baking paper or spraying lightly with PAM or oil spray* and evenly divide the cooked sausage into the muffin pans.
  6. Pour the liquid egg whites evenly into the muffin pans. About 50 grams each. Top with salt and pepper to your liking.
  7. Bake for 20-25 minutes. Remove from oven and let cool for a few minutes. Use a knife to gently remove the muffins.

Tip: If you love spices and extra flavor (who doesn’t!), add your favorite spices and herbs. Some basil or chili powder will go a long way. Get creative with extra vegetables like baby spinach, mushrooms or bell peppers too. They will only add between 3-6 grams of carbs.

*The macros for this recipe do not include oil. If you choose to use oil, ensure you track the fats this adds! Spray will typically add only about 1-2 grams.

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