Egg White Muffin Cups

Are you trying to stay on track with your diet but run out of time in the mornings to cook? We share your pain. We are all about making meal planning easy and healthy. We came up with these super healthy egg white cups. They are basically just egg whites and asparagus, so they are very lean and healthy. There is a lot of controversy about eating the whole egg, so the question is…should you include the yolk? Research shows that it is important to add some egg yolk. You can add egg yolks to the mixture. If you are having 4 egg whites, maybe do three egg whites and one whole egg. Just know that it is ok to add some yolk. Here are some benefits of adding the yolk to your egg mixture.

These egg cups are so easy and convenient. You can add: green, peppers, red peppers, onions, spinach, tomatoes, meat, cheese, hot sauce,  etc.

Egg white cups- asparagus

Saute asparagus


Egg whites- egg in pan

Put mixture in muffin tins. Use a ladle, so you can get an even ratio of veggies.



Egg white cups- cooked

Bake until a little browned around the edges. About 20- 25 minutes depending on your oven.



Egg white cups

Make ahead and have them for the week.  Pull 2 out and warm in microwave for about 30 seconds. Each cup is about 40 calories.  They can also be a great afternoon snack! Hope you enjoy these amazing little cups~ T2B



Egg White Veggie Cups
Yields 8
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  1. 2 cups egg whites
  2. 1 cup chopped asparagus
  3. olive oil spray
  1. Preheat oven to 350
  2. Saute asparagus for 2 minutes in olive oil spray
  3. Mix all ingredients together and ladle out into sprayed muffin tins
  4. Bake for 20 minutes at 350
  1. You may add: more veggies, meat, some yolks, cheese etc


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