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On The Go Egg White Muffins

My goodness I’ve been meaning to blog about this recipe for a while now. A few months ago I posted a photo of my Egg White Muffins on my Instagram page and everyone went nuts over it. Without further adieu, here is the long awaited recipe:

Anything in a muffin tin = quick “on the go” food for me. Our lives are a constant hustle from place to place and having a quick and healthy protein source is like liquid gold, not to mention they’re super cute! You’ll notice in my original Instagram photo, the muffins are pictured with a small bowl of fresh fruit and 6 little balls of deliciousness called Brazi Bites. If you haven’t tried these little gems yet PLEASE put them on your grocery list asap…you can thank me later! Try not to eat the whole bag!

The egg muffins below are so low in carbohydrates that I almost always pair them with pre-cooked Brazi bites I keep on hand in my fridge. Again, another easy on the go resource, wink wink. And because I’ve recently joined the “gluten free” club due to a diagnosis with an autoimmune disorder, I can definitely keep them on the menu.


  • 2 16oz boxes cage free liquid egg whites

  • 1 cup bell peppers – any color

  • 1/2 cup chopped parsley

  • 1/2 cup shredded Parmesan1 clove garlic or 1 tsp powdered garlic

  • smoked paprika

  • sea salt/pepper


  1. Preheat the oven to 350 degrees F

  2. Spray a muffin tin with spray coconut oil.

  3. Dice bell peppers, parsley, and garlic and toss in mixing bowl

  4. Add smoked paprika, sea salt and pepper – mix well

  5. Spray muffin tin with cooking spray and evenly fill each tin with chopped veggies

  6. Pour liquid egg whites into each tin – 2 boxes should be perfect for 12 muffins

  7. Top each section with Parmesan

  8. Bake for 30min

  9. Let cool and place 3 each in a reusable food storage baggie and reheat when needed

Macro count // 3 Muffins per serving Calories – 180 Carbs – 3 g Protein – 30g Fat – 2g

THE INSIDE JOB: containers to use, how long it lasts, how much to prep, mistakes not to make, how to add custom flavor….etc.

The sky is the limit with flavor combos! You can ultimately choose whatever veggies and spices you’d like, but be aware that the more veggies you add you do run the risk of the muffins becoming soggy in the fridge. No one wants soggy muffins right?

  • Here are some of my favorite combos:

  • Mushrooms, spinach, turkey bacon or sausage

  • Diced Canadian bacon w/mixed veggies

  • Broccoli with low fat shredded cheese

  • Spinach, tomatoes, feta

Remember, it’s YOU vs. YOU!



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