Egg White Muffins

egg white muffinsThese egg white muffins are a great high-protein, low-fat breakfast or breakfast-for-dinner idea from Chelsea Natarian, RDN. Chelsea is a registered dietitian nutritionist in the Jefferson Bariatric Surgery Program.


-2 cups of Liquid Egg Whites

-1/2 cup nonfat (skim) milk

-1/2 cup Bisquick dry mix

-6 ounces (about 10 slices) Canadian bacon, cut into small pieces

-3 ounces of Reduced Fat Swiss Cheese, cut into small pieces

-1/2 cup onion (finely chopped)

-1/2 cup green bell pepper (finely chopped)


Preheat oven to 375°.  Spray a 12 count muffin pan with non-stick cooking spray.  Combine egg whites, milk, and Bisquick in a bowl and mix.  Then add all other ingredients (except cheese) to the bowl and stir.  Fill each muffin cup with mixture to the top. Then sprinkle a small amount of cheese in each cup.  Place in the oven and bake for 25 minutes.  Remove from oven.  Muffins may puff up in oven, will shrink down slightly upon cooling.

Number of Servings: 12 muffins

Per Muffin: 80 calories, 2g fat, 5g carbohydrate, 10g protein

Additional Ingredients (Optional):

-Sprinkle parsley flakes on top before baking

-Try with either grilled chicken pieces, turkey sausage, or chicken sausage (instead of Canadian bacon)

-Try with spinach and/or mushrooms

-Try it with lowfat cheddar cheese instead of Swiss cheese

-Try with 5 pieces of sun-dried tomatoes (finely chopped)

Meal Ideas:

-1 Egg White Muffin and 2 oz yogurt (nonfat greek or light) or cottage cheese

-1 Egg White Muffin and 1 small turkey sausage link

-1 Egg White Muffin with ½ a protein bar


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