These are one of the EASIEST way to get some quick protein in on the go for breakfast or just as a yummy snack.


1. Eggs or liquid egg whites – whatever you prefer. I use liquid egg whites like these ones, which I buy in a massive pack from Costco.

2. Salt, pepper, red chilli powder

OPTIONAL: Veggies. I like to use frozen spinach because it’s super easy to but you can also chop up some bell pepper

OPTIONAL: Cheese. If you’re watching the calories go light on this, but when I’m not cutting I love to sprinkle some cheese on top to round out my meal with some fat!

1. Preheat oven to 350 degrees F

2. Pour egg whites into muffin cups until they are about 3/4 of the way full. Depending on the size of your muffin pan, each muffin will be about 1/4 cup egg whites.

3. Add the veggies in as well, as well as the salt + pepper + chili powder sprinkled on top.

4. BAKE For around 15-20 minutes or until fully cooked.

Enjoy!! These keep for about 4 days in the fridge so they are PERFECT for meal prep. I usually eat 3 of these with oatmeal for a well-rounded breakfast with some protein and carbs.


PS – I did not take this picture. My muffins did not turn out nearly as aesthetic as these ones… but they still tasted amazing 🙂  This pic is from Ultimate Paleo Guide here.

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