Egg White and Veggie Muffin Cups

Ingredients

• Egg whites 6 large
• Spinach 1 cup
• Diced tomatoes 1/2 cup
• Whole wheat English muffin 1 muffin
• Low-fat cheese 1 slice

Method

1. Preheat oven and prepare muffin tin. Preheat your oven to 350°F (175°C). Lightly grease a 6-cup muffin tin with cooking spray or a little oil to prevent sticking.
   Tip: Use a silicone muffin tin or line with paper cups for easier removal.
2. Prepare vegetables. Wash and chop the spinach finely. Drain any excess liquid from the diced tomatoes if very watery to avoid soggy muffin cups.
   Tip: Squeezing diced tomatoes gently with a paper towel helps remove extra moisture.
3. Mix egg whites and veggies. In a medium bowl, whisk the 6 large egg whites until slightly frothy. Add the chopped spinach and diced tomatoes. Stir gently to combine all ingredients evenly.
   Tip: Whisking egg whites well helps create fluffier muffin cups.
4. Fill muffin cups. Pour the egg white and veggie mixture evenly into the prepared muffin tin cups, filling each about 3/4 full to allow room for rising.
   Tip: Use a spoon or small ladle for easy and even filling.
5. Bake the egg white muffin cups. Place the muffin tin in the preheated oven and bake for 15-20 minutes, or until the egg whites are set and lightly golden on top. To check doneness, insert a toothpick in the center; it should come out clean.
   Tip: Avoid opening the oven door frequently to maintain temperature.
6. Toast English muffin and prepare cheese. While the egg whites bake, split the whole wheat English muffin and toast it to your liking. Place the low-fat cheese slice on top of one half to slightly melt from the residual heat or toast the cheese briefly with the muffin if desired.
   Tip: Toast the muffin just before the egg cups are done so everything is warm together.
7. Assemble and serve. Remove the egg white muffin cups from the oven and let them cool for a minute. Serve the muffin cups alongside the toasted English muffin with cheese for a balanced and satisfying meal.
   Tip: Use a small spatula to gently lift the muffin cups out without breaking.

Pro tips

• To add flavor without extra fat, season the egg white mixture with herbs like parsley or a pinch of black pepper.
• Make a batch ahead and refrigerate or freeze the muffin cups for quick breakfasts during the week.