Sunday, July 14, 2013

Egg White Muffins

So I've seen more than one of my favorite weight loss bloggers post about egg white muffins and finally I decided this weekend was the weekend in which I should try to finally make some of my own.

I searched Pinterest for recipes and found a few however I wasn't quite sure I wanted to make mine the same way.  Plus I wanted it to be super easy so that it would  be something I would stick to doing every Sunday.

What I love about these things are that that are super easy, very versatile and can be completely different with a simple change of additive ingredients and they are healthy and taste oh so good.

Let me also start out by saying that I could not find my muffin pan so I was really bummed.  However I remembered that we have these mini can pans (slightly larger than muffin size) that I thought may work just fine so that's what I used however you are supposed to just use a muffin pan.

So here's what I did....


liquid egg whites
turkey sausage links 1/2 a link per muffin tin.
low-fat shredded cheddar cheese
ground cayenne red pepper
garlic powder
black pepper
fresh sliced white mushrooms
vegetable oil cooking spray (canola olive oil spray will work fine as well)

Preheat oven to 350
Cook your turkey sausage per directions on package (I microwaved mine)
Spray your muffin pan with vegetable oil cooking spray so they don't stick
Pour 1/4 cup liquid egg whites in to each muffin tin (or less depending on your muffin pan)
Cut your sausage links (like you would cut up a hotdog)
Chop your sliced mushrooms to small pieces/chunks
Add desired amount of turkey sausage, mushrooms and cheese to each muffin tin
Once all ingredients have been added to the egg whites, add desired amount of spice

For mine I did a pinch of garlic powder, black pepper, and ground cayenne red pepper. I did not add any extra salt because I figured the sausage would be salty enough.

After all your ingredients are added to your muffins put in the preheated oven for 10-15 minutes.  I watched mine because I wasn't sure how long it would take for the egg whites to cook and I didn't want to over cook or burn them.  Mine were done after 15 minutes however keep in mind I used these mini cake pans for mine which are slightly larger than muffin cups.

Once they are done.  Pull them out of the oven and let cool 5-10 minutes.  Once they are cool enough to handle, use a fork to slide them out of the muffin cup (they should not stick if you used the cooking spray generously).

I then prepackaged mine to easily grab when I'm on my way out the door in the morning.  Just package in tupperware or sandwich bags and put in the refrigerator and re-heat and eat when desired.

When you are ready to eat them, put them in the microwave for 30 seconds and they are good to go.

You can pair these with fresh fruit or toast to make a completely nutritious and filling breakfast.  For extra spice add some sriracha hot sauce or texas pete to them to spice them up some.

So you don't get tired of them you can switch up the ingredients.  Next week I think I am going to do red peppers, spinach and mushroom with low-fat mozzarella cheese.

These are super easy, nutritious, and pretty healthy as long as you are thoughtful of what ingredients you add to your egg whites.

Until next time...