Egg White Muffins
by Nicole Darabi on Sunday, January 22nd, 2017

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.

Egg White Muffins

  • Yield: Serves 4
  • Cook Time:

Easy protein on the go!


  • 2 16oz boxes cage free liquid egg whites
  • 1 cup bell peppers – any color
  • 1/2 cup chopped parsley
  • 1/2 cup shredded Parmesan
  • 1 clove garlic or 1 tsp powdered garlic
  • smoked paprika
  • sea salt/pepper

Prep Steps

  1. Preheat the oven to 350 degrees F. Spray a muffin tin with spray coconut oil.
  2. Dice bell peppers, parsley, and garlic and toss in mixing bowl
  3. Add smoked paprika, sea salt and pepper – mix well
  4. Spray muffin tin with cooking spray and evenly fill each tin with chopped veggies
  5. Pour liquid egg whites into each tin – 2 boxes should be perfect for 12 muffins
  6. Top each section with Parmesan
  7. Bake for 30min
  8. Let cool and place 3 each in a Ziploc baggie and reheat when needed.

Nutritional Value

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

If you are logging this recipe into MyFitnessPal, I have entered the entire recipe already for our convenience. You can find it by searching "Nicole Darabi’s Egg White Muffins".

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!

Follow Nicole Darabi on Instagram and show me what recipes you are making from my blog! Use the hashtag #nicoledarabirecipes so that I can see what you are making in your kitchen!

8 thoughts on “Egg White Muffins

    • Joanna Cowing on

      I just made these last night. I used red peppers, spinach, and parmesan. I had two for breakfast with some roasted sweet potatoes. Allowed me 15 extra minutes in bed this morning since I didn’t need to make breakfast. Thanks for the recipe! Miss you by the way 🙂

  1. Donna on

    Nicole, I have been sharing this recipe all around the office. We absolutely love it! Even those with small children say the kids love it too. So many ways to personalize for those finicky eaters.

    • Nicole Darabi on

      Oh I’m so happy to hear this! Sky is limit with flavor combinations. It’s so fun to get creative with this recipe. 🙂

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