Egg White Muffin Recipe

If you're trying to lose weight, but are always hungry, then you’ve got to try this recipe! 

More often than not, when people think of weight loss they think of “eat less food” but the reality is, when you actually start eating the right foods you’ll get to eat more than ever before WHILE losing weight and feeling good!!

The good news is that this egg white muffin recipe is the perfect way to showcase how we can actually eat MORE FOOD due to the fact we are swapping out typically high calorie and innutritious food for a recipe that is LOW CALORIES and filled with NUTRIENT DENSE ingredients! 

Each egg white muffin is only 40-50 calories and packed with protein and nutrients. They are also low carb, and due to the fact they are filled with protein they will keep us satiated and more energized for longer. 

When losing weight, centering your diet around low calorie, nutrient dense and satiating foods is key. Foods high in protein often have you feeling fuller for longer because it reduces your level of the hunger hormone ghrelin. These muffins do just that! 

This recipe is also a great way to provide your kids and family with all the nutrients that come from vegetables (just check out Hudson and Preston eating them). Whether you don’t feel like making breakfast or are in a rush, these muffins are the optimal solution!
These egg white muffins are also freezer-friendly, which means you can cook a few dozen and save some for later! Feel free to use your favorite veggies (I used chopped spinach, red pepper and mushrooms *sauteed*) and have yourself a delicious recipe in under 30 minutes!

Without further ado Squadies, here is the recipe:


  • ½ cup (each vegetable of your choice) chopped - I used spinach, red pepper and mushrooms
  • 12-16 egg whites (depending on size of muffin tray) *this is a key ingredient because by simply swapping out full eggs for egg whites we significantly reduce the total calorie intake while still keeping the protein extremely high*
  • ~½ cup cheese *optional*
  • ~½ cup protein (I used ham) *optional*


  1. Heat olive oil in a pan over medium-high heat.
  2. Add chopped vegetables to the pan and saute.
  3. Add egg whites to a large bowl.
  4. Transfer vegetables to the bowl as well as cheese and protein if desired, and mix well.
  5. Pour the mixture evenly into each individual hole on the muffin tray. Make sure you only fill each one 2/3rds of the way full as they will rise once we bake!
  6. Set oven to 350°F and bake for 25-30 minutes.
  7. Remove the tray from the oven and let the muffins cool down for 5 minutes. Enjoy!

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