Veggie Egg Whites Cooked In a Muffin Tin – A Weight Loss Breakfast Recipe!

Delicious Veggie Egg Whites cooked in a muffin tin have been a game changer for me in my weight loss journey! They are super customizable to your taste preferences and you can make a few in each batch with different ingredients, so that you never get sick of them! You can even add some non weight loss foods such as bacon and cheese if you want to go that route, but this recipe will be focused on a super yummy weight loss breakfast meal.

If you know me at all, you know that I am a weight shifter. I shift the weight on, then I shift it off, and then I shift it on, and then off again. Over, and over, and over! This may be a lifestyle that some people can relate to, but it’s not a lifestyle that I am proud of, or happy with. So, recently I came across a way of eating that has drastically changed how I think, prepare, and enjoy my food And I’m a mom who has to cook food that kids like to eat, such as non weight loss foods!! And yet I haven’t found wanted to cheat on my diet that much. We all cheat on our diets once in a while, and that’s okay, as long as the majority of your week is filled with healthy choices!

So first off, I am not a nutritionist, dietitian or a professional cook, but I am an eater of food, and I enjoy a great variation in my meals. I can get sick of something very fast, so I always need to change-up my recipes to enjoy what I am eating. I find this to be one of the hardest things in dieting (getting really sick of certain foods), so I am so happy to have finally found a “diet” that works for me, and I’d love to share my recipes and love of healthy eating with you, so that you can enjoy all the health and weight loss benefits too!!

I am following a diet called the “17 Day Diet” by Dr. Mike Moreno (I am in no way getting paid to talk about this diet). A fellow gym goer told me about this diet, that she lives by and swares by. And she’s Super Hot, so I thought it can’t hurt to try it out (Only 17 Days right?), and I’m so glad that I did!! Here is a link to an over view of the Cycle 1 of the “17 Day Diet” but essentially it’s a take on a paleo style diet with a bit of dairy thrown in there. I’ll let you decide for yourself if this diet is something you would like to try, but I’ll let you know that I am now able to eat huge meals, I am never starving, and I don’t feel deprived. This is the first diet I have ever been on that I feel will be a real lifestyle change for me, and that will last for the rest of my life (hold me to this!!!). I still have more weight to loose, so currently I am living this diet pretty strictly, but when I get to my goal weight I look forward to enjoying more treats (alcoholic drinks, ice cream, and chips) while out with friends, but living this diet and a healthier lifestyle at home (most of the time). Hopefully this will change my status from weight shifter to skinny bitch! hehe

So for breakfast most morning I have my Delicious Veggie Egg White Muffins that I cook ahead of time and just nuke in the microwave each morning. I find it is key to meal prep to reduce the chance of eating non weight loss foods! You know breads, cheese, or cheese on bread, grilled cheese, Every Day!! MMMmmmmmmmm. Just Kidding!

So here is my super simple Delicious Veggie Egg White Muffins Recipe that are super customizable to your own taste preferences. Just add different veggies or meats or spices as you wish.

Ingredients: Used in This Recipe Tutorial

• 2 small containers of egg whites or 1 large container of egg whites
• 1/2 of a Medium Onion chopped
• ~ 6 large mushrooms chopped
• 1 medium pepper chopped (any colour)
• 1 teaspoon Extra Virgin Olive Oil (optional, You could sauté your veggies in a teaspoon of water to reduce the fat)

List of additional Yummy Healthy Ingredients you could add:

• Spinach
• Tomatoes
• Green Onions
• Cooked Ground Turkey
• Spices: Chili powder, Garlic powder, Onion Powder, Oregano, Salt and Pepper

List of additional Not So Weight Loss Friendly Ingredients you could add:

• Bacon
• Sausage
• Cheeses
• Cooked Potatoes

Cooking Method

Step 1: Pre heat oven to 400 degrees.

Step 2: Chop all ingredients into small pieces.

Step 3: Sauté ingredients in olive oil on medium heat until the onions turn translucent.

Step 4: Place a large spoonful of the sautéed veggies into the bottom of each muffin tray. I have a silicon muffin tray so I don’t have to grease it beforehand. The eggs will just pop out easily when they are done. However, if you are using a metal tin I would suggest using some cooking spray before adding the veggies and eggs, to reduce the eggs from sticking to the tin. (I put a link to purchase a silicone muffin tray at the bottom of this post!)

Step 5: Pour in your egg whites! A small container should make 6 muffins and a large container should make all 12 Egg White Muffins.

Step 6: I place my silicone muffin tray on a baking pan to sturdy the flexible muffin tray and place the Delicious Veggie Egg Muffins in the oven to cook for 30 – 40 minutes (I think that cooking in the silicone muffin tray takes a bit longer than a regular muffin tin). Just cook them till they don’t look wet. They should look like this when they are done:

Step 7: I let them cool in the muffin tray before I put them in a large Tupperware, and store them in the fridge! I have tried to freeze these Delicious Egg White Muffins, but they didn’t freeze well. The texture and the taste were not too yummy when reheated. When I made these Veggie Egg White Muffins with whole eggs (whites and yolks) they froze a lot better. So, these Delicious Veggie Egg White Muffins will last about a week in the fridge, but I wouldn’t eat them after that, unless you like old food and don’t mind getting sick.

Every morning I heat up 2 Delicious Veggie Egg White Muffins in the microwave for 1 minute…

and top them with SALSA!! Eggs are always better with Salsa!! (look for a salsa with the least amount of sugar as possible or make your own).

Add a side of fruit. Today I added a handful of blueberries! Other days I’ll have half a grapefruit, or a hand full of strawberries on the side.

And that’s Breakfast!! (for most mornings). I’ll post more breakfast ideas soon. In addition to my breakfast I also start each morning with a tall glass of lemon water (not my favorite). The 17 Day Diet suggests to have the juice of a whole lemon in a glass of water, but I do half of a lemon for 2 reasons: One is that I find it hard to drink that much lemon water on an empty stomach and Two… I go through lemons like crazy. I can easily go through a whole bag of lemons in a week! By halving the lemon I don’t have to buy as many! I am still buying a Costco bag of lemons weekly!

After my breakfast I have a green tea. There are lots of yummy flavored green teas these days. Having a Green Tea after each meal is also a “17 Day Diet” recommendation. And I love it!

I hope this helps you find a way to make your mornings just that much less difficult when it comes to eating healthy. I find when I don’t pre prepare my breakfast I end up eating something that I wish I didn’t. Like cheese on bread… melted and grilled!! MMMMmmmm!! 😉 Let me know what your favorite weight loss breakfast ideas are? I’m always interested in finding new healthy recipes!! Until next time, enjoy healthy eating and creating beautiful things!

XO JCL

P.S. I’m feeling that the question my arise as to why I am only using egg whites? The 17 Day Diet restricts you to 2 Egg Yokes per week. SO, I could add 2 whole eggs to this recipe, and sometimes I do, but most of the time I just go for simplicity and use just egg whites. I still feel full and they taste super yummy!!

5 from 1 vote

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Delicious Veggie Egg Whites Cooked in a Muffin Tin

An awesome Weight Loss Breakfast to cook ahead and quickly reheat each morning! Super Yummy with salsa on top!

Course Breakfast

Prep Time 10 minutes

Cook Time 30 minutes

Total Time 40 minutes

Servings 6

Ingredients

• 2 small containers of egg whites or 1 large container of egg whites
• 1/2 Medium Onion chopped
• 6 Large mushrooms chopped
• 1 Medium pepper chopped any colour
• 1 teaspoon Extra Virgin Olive Oil optional, You could sauté your veggies in a teaspoon of water to reduce the fat

Instructions

1. Pre heat oven to 400 degrees.

   
   

2. Chop all ingredients into small pieces.
3. Sauté ingredients in olive oil on medium heat until the onions turn translucent.

4. Place a large spoonful of the sautéed veggies into the bottom of each muffin tray. Spray tin muffin trays with cooking spray first to reduce sticking, silicone muffin tray do not need cooking spray as they are non stick. 

   
   

5. Pour in your egg whites! A small container should make 6 muffins and a large container should make all 12 Egg White Muffins.

6. Place the Delicious Veggie Egg Muffins in the oven to cook for 30 - 40 minutes (I think that cooking in the silicone muffin tray takes a bit longer than a regular muffin tin). Just cook them till they don't look wet.

7. I let them cool in the muffin tray before I put them in a large Tupperware, and store them in the fridge!
   

8. Reheat 2 Delicious Egg Muffins in the microwave for 1 minute before serving each morning!! ENJOY Your weight loss Journey!!

Canadian Friends can find items like the ones used in this post here:

American Friends can find items like the ones used in this post here: