Egg White Muffins

Egg White Muffins

Easy

Difficulty

0h 40m

Total Time

4

Ingredients

7

Steps

Calories

92

Fat

4g

Carbs

0g

Protein

14g

Serves

80 grams

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)

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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.

Instructions

  1. 1

    Preheat your oven to 385 F.

  2. 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. 3

    Add sausage and “chop” up using a spatula or wooden spoon.

  4. 4

    Stir until cooked through. Remove from heat and drain excess fat.

  5. 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. 6

    Pour the liquid egg whites evenly into the muffin pans. About 50 grams each. Top with salt and pepper to your liking.

  7. 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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