Egg whites carbs

August 2, 2017
Egg White Omelette Nutrition


Yes, the weekend is here. I should be thrilled, but to tell you the truth, I am sooooooo tired. The only thing I’m thrilled about is the chance to sleep in.

I don’t think I’ve recovered from last weekend yet, plus my new job started on Monday so I’ve been going, going, going. Maybe I’ll take the weekend to recover just a little bit. This is really just me explaining why I haven’t been posting as frequently.

But here’s something to look forward to: A brand new redesigned Ambitious Kitchen! Yes, each day we’ve been plugging away on my new site! I’m excited for it to launch, but let me tell you, it takes more work than you would think!

Anyway since I’ve been on the go lately, I’ve needed to make sure that all of my meals and snacks are prepared ahead of time.

I’m also kind of on this no-wheat experimentation diet, thus I’ve been eating high protein breakfasts — including these awesome veggie-packed egg white muffins.

Eggs are one of my favorite foods. For breakfast, lunch, and dinner. These muffins are perfect on a english muffin, great before or after a workout, and perfect for a low-carb, gluten free snack.

The egg base is versatile, too! Optional muffin add-ins include: mushrooms, diced bell peppers, low-fat cheese, basil, oregano, pepperoni, ham, turkey, bacon, zucchini, carrots, tomatoes, cilantro — the list goes on!

I usually think of my favorite omelet ingredients and use those (mushrooms & peppers), but it’s always fun to experiment. These muffins were full of mushrooms, colby jack cheese, basil, and bell peppers. At only about 60 calories per muffin, I ALWAYS eat two!

The best part of these muffins? They’re like mini fritatas and are completely easy to make. Simply layer the veggies and cheese you’d like to use in muffin tins, then pour your egg white mix in and bake until nice and golden.

Your healthy breakfast (or snack) awaits…

Author: Monique of

Nutrition Information

  • Serving size: 1 egg muffin
  • Calories: 63
  • Fat: 2.8g
  • Carbohydrates: .9g
  • Sugar: .6g
  • Protein: 9.3g

Recipe type: Healthy, Breakfast, Eggs, Gluten Free

Prep time:

Cook time:

Total time:

  • 2 1/2 cups egg whites
  • 3 eggs
  • 3/4 cup reduced fat shredded cheese of choice (I love cheddar, colby jack, or pepper jack)
  • 2 tablespoons of skim milk or plain greek yogurt (not necessary, but gives them a bit of fluff)
  • salt and pepper
  1. Preheat oven to 350 degrees F. Spray 12-cup muffin tin with nonstick cooking spray, you can also line with muffin tins, just make sure you spray the inside of the muffin tins.
  2. Fill each muffin tin 1/4-1/3 full with veggies and herbs of choice. Add in 1 tablespoon of cheese to each muffin tin.
  3. In medium bowl whisk together egg whites, eggs, and milk/yogurt. Fill each muffin to the top with egg mixture, pouring over the veggies already in each tin. Bake for 20-30 minutes or until risen and slightly golden on top.
  4. Let cool for a few minutes, then remove from tin.

Calorie Count does not include veggies you may add
Egg muffins should be kept in fridge after baking; however they may become soggy or moist, that's okay, they'll still be delicious when reheated! I like to individually wrap mine.

CarBS - Jack In The Box Turkey & Egg White Sandwich
CarBS - Jack In The Box Turkey & Egg White Sandwich
Egg White Muffin Bites - High Protein Low Carb Muffins
Egg White Muffin Bites - High Protein Low Carb Muffins

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