Easy Low Fat Egg White Muffins

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Another simple breakfast meal prep option for y’all! I also have freezer-friendly sausage and egg English muffins. If you’re like me, you don’t like spending time every morning cooking breakfast. Making a large batch of breakfast ahead of time makes life much easier in the following days. This recipe is incredibly simple and delicious. Plus, it’s super macro-friendly and low in fat, allowing you to save your fat for something later in the day. I used ham and egg whites to keep the fat low but feel free to do a mix of eggs and egg whites or a different protein. Happy flexible dieting!


  • 12 egg whites (I measured mine from the carton)
  • 3 oz diced ham
  • 42g fresh spinach
  • 50 grams onion, diced
  • 1.5 servings 2% Mexican shredded cheese
  • Oil spray

Preheat oven to 350 degrees. Mix all ingredients in a large bowl except for half a serving of cheese and oil spray. Spray muffin pan and add mixture in, filling each muffin cup about 1/3. Sprinkle egg muffins with remainder of cheese. Bake for 20-25 minutes or until a knife comes out clean in the center of the muffin. Keep these in the fridge for up to 4 days. Enjoy!

Macros (per egg muffin, recipe makes 12): 38 calories, 1g fat, 1g carb, 6g protein

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