These Spinach & Feta Egg White Muffins are light, high in protein, low in carbs, and bursting with flavor. Perfect for busy mornings, meal prepping, and most importantly—managing blood sugar levels naturally.
🧂 Ingredients
- 1 ½ cups liquid egg whites (or whites from 10 large eggs)
- 1 cup fresh spinach, chopped
- 1/4 cup red bell pepper, finely chopped
- 1/4 cup onion, finely chopped
- 1/3 cup crumbled feta cheese (reduced-fat if needed)
- 1/2 tsp garlic powder
- 1/4 tsp black pepper
- Pinch of salt (optional)
- Olive oil spray (for greasing muffin tin)
👨🍳 Step-by-Step Instructions
Step 1: Preheat Oven & Prep Pan
Preheat your oven to 375°F (190°C). Lightly spray a non-stick 6-cup muffin tin with olive oil spray.
🧁 CookWithKushal Tip: Use silicone muffin cups for easy removal and no sticking.
Step 2: Sauté the Veggies (Optional but Flavorful)
Lightly sauté chopped onions, spinach, and red bell pepper in a non-stick pan for 3-4 minutes until just softened. Let them cool.
🔥 CookWithKushal Tip: Sautéing enhances flavor, but you can skip it to save time.
Step 3: Mix the Egg Base
In a bowl, combine egg whites, garlic powder, black pepper, and a pinch of salt. Whisk lightly.
Step 4: Fill the Muffin Cups
Evenly distribute the sautéed vegetables into each muffin cup. Pour the egg whites over the veggies, filling each about 3/4 full. Top with crumbled feta.
Step 5: Bake to Perfection
Place the tray in the oven and bake for 18–20 minutes, or until the egg muffins are fully set and slightly golden on top.
Step 6: Cool & Serve
Let them cool slightly before removing. Serve warm or refrigerate in an airtight container for up to 5 days.
❄️ CookWithKushal Tip: Reheat in the microwave for 30 seconds for a quick breakfast on-the-go!
✅ Why It’s Diabetic-Friendly
- High in Protein: Helps reduce hunger, balances blood sugar
- Low in Carbs: Only ~2–3g net carbs per muffin
- Nutrient-Dense Veggies: Adds fiber, vitamins, and antioxidants
- No Refined Carbs or Sugar
🧠 Extra Tips from CookWithKushal
- Add a pinch of chili flakes or smoked paprika for extra flavor.
- Replace feta with low-fat shredded mozzarella or goat cheese if preferred.
- Want more fiber? Mix in 1 tbsp ground flaxseed into the egg mixture.