Thursday, April 10, 2014

Egg White Muffins



Breakfast, they say it’s the most important meal of the day. Unfortunately may people skip breakfast- and I can understand why. I am always running late and breakfast seems like the logical thing to cut when pressed for time. My husband too used to only drink coffee as his breakfast, until he did the 21-day fix and realized how much better he felt and was able to focus at work when he ate breakfast.

So over the next several days, I will be sharing breakfast recipes perfect for whether you are on the 21-day fix or not- portioned, balanced, nutritious, and substantial to get your day started off on the right foot!

Let’s start with a grab-and-go breakfast (because whether you work or not, we are all running out the door on some mornings).


Egg White “Muffins”

Yield: Makes 12 full size muffins

Ingredients:
·         2 regular cartons 100% pure liquid egg whites (or 1 large carton- I buy a 6 pack of regular cartons at Costco)
·         Vegetables of your choice- Suggest spinach, multi-colored bell peppers, mushrooms, and/or onions
·         Pepper
·         Garlic and/or Onion Powder

Directions (Easy Peasy!)
 
1.      Grease a muffin tin with olive oil spray
2.      Fill each muffin compartment with chopped vegetables
3.      Sprinkle with pepper, onion powder, and garlic powder
4.      Fill each compartment to the top with egg whites
5.      Bake at 350 for 20-25 minutes

Bonus Tips
·         These can be eaten by themselves or you can put them on a whole wheat English muffin or whole wheat mini-bagel and create a breakfast sandwich
·         If you want to jazz it up more, top with some Tabasco or melt cheese over top
·         Store 2 muffins in each Ziploc bag. Stays fresh for 7 days in the fridge.

Fix Portions to Check-Off

·         2 egg white muffins = 1 red, 1 green
·         2 egg white muffins + ww mini-bagel = 1 red, 1 green, 1 yellow
·         2 egg white muffins + ww english muffin = 1 red, 1 green, 2 yellows
·         2 egg white muffins + cheese = 1 red, 1 green, 1 blue


 

27 comments:

  1. Bless you! I am starting my 21 day fix tomorrow. I love your recipes! The best thing about them is, my family will love them too, which will in turn help me to be successful in my quest for better health. So again I say, BLESS YOU!

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    1. Thank you so much! Good luck with the 21-day fix- I love the program!

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  2. If I want to use real egg whites instead of the liquid, how many egg whites do I need? Thank you :)

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    1. I don't know this for sure, but I would start with at least 1 egg white per muffin. So if you are making a dozen muffins, start with a dozen eggs and see where that gets you. You want each muffin compartment to be about 2/3 full before baking. Hope that helps!

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  3. How many of these can you eat to make 1 serving? Looks delicious!

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    1. If you look at the very bottom of the recipe, you will see the serving size and 21-Day Fix portions for these :)

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    2. But no matter what you add to them, 2 muffins = 1 serving :)

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  4. Are u using a mini muffin tin?

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    1. I used a full size muffin tin- this gave me a dozen regular muffins. But you can also make these with a mini-muffin tin. It would make about 24 mini muffins- follow all the same directions, just cut the bake time down to 10-15 minutes.

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  5. Love love love your blog! great job! Tomorrow I start the 21 day challenge. I so look forward to using your recipes! AMAZING! Thank you! Just curious, I have sandwich thins-WW, 100 cal. what would that count as? ? yellows? Thank you for your input!

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    1. Thank you so much!! I would count each side of the sandwich thin as 1 yellow, so 1 whole sandwich thin would be 2 yellows. Sandwich thins are comparable to bread slices in my opinion. Hope that helps! Best of luck!

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  6. Did you sauté the veggies first? I had a tough time fitting in 1 green of veggies in 2 muffin tins. I used peppers, onion, mushrooms, broccoli, and spinach. I know the mushrooms and spinach cooked down a lot.

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    1. I didn't saute them (although you could), I finely chopped them though. You can always adjust the amount of veggies to fit if necessary- just adjust your green serving accordingly :). Guess some veggies take up more room than others! :)

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  7. Hi, I'm curious as to why you're calculating 2 muffins as 1 red container? 1 red container = 8 egg whites? So are there 4 egg whites in each of the muffins? Or one cup of the all liquid egg whites?

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    1. Hi! When I wrote this recipe, egg whites portions were not listed in the 21-day fix meal plan book. It has since been added as an addendum this summer so that 8 eggs whites = 1 red, as you mentioned. I followed the conversions on the side of the egg white carton which told me how much volume of liquid egg whites was equivalent to 1 egg. So if you put that volume of the liquid egg whites in each muffin, it should add up to 1/2 red per egg muffin. I don't have an egg white carton on hand to look up the exact measurements :(... but that's what I was going off of... Hope that helps!

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  8. Have you frozen them?

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    1. I haven't but plan to freeze them into breakfast sandwiches this weekend. I would recommend wrapping them in parchment paper and using freezer ziplocs.

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    2. How did freezing them work? How exactly did you heat them? Thank you!

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    3. It worked great! I froze them as breakfast sandwiches with whole wheat english muffins. Wrapped the sandwiches in wax paper and stored in freezer ziplocs. Then just reheated the egg sandwich on a paper towel for 2 minutes in the microwave

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  9. Replies
    1. Its a 3-week workout and eating plan produced by Beachbody (the parent company of famous programs like p90x and Insanity)... Here's the link where you can read more: http://www.teambeachbody.com/shop/-/shopping/21DayFix?referringRepId=371296

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  10. These look great, any idea what the calorie count of one would be?

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    1. Not exactly sure, but its probably close to the calorie count for the egg whites alone since the vegetable calories are often negligible. Maybe try measuring how much liquid egg whites go into one muffin container and reference the calories for that portion on the egg white carton? I would guess maybe 1/4 cup??

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  11. Hi!
    I recently purchased the 21 Day Fix essential package and am starting this week( so excited!!) In the handbook it lists a half bagel as 1 yellow but in your serving size chart you list a whole mini bagel as 1 yellow also, I'm assuming it's bc they're mini. My mini bagels are 100 cal and in the comments someone asked about sandwich thins, which were also 100 cal, and you said a whole was 2 yellows. Should I count my mini bagel as 1 or 2??

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    1. Things like this are tricky! I think its safe to count the mini-bagel as only 1 yellow, but in my mind I see the bagel thins or sandwich thins as 2- maybe because of the bigger circumference, it seems like I'm eating more bread. Hope that helps- good luck with your 21-day fix!

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    2. I used to have these for breakfast but the cleanup was a headache. Do you agree or is the olive oil easier for clean up?

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  12. love your blog !

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