Mediterranean Egg White Breakfast Cups

tack of baked egg white breakfast cups with spinach, roasted red pepper, green olives and feta in a glass meal prep container

5 from 1 vote

Mediterranean Egg White Breakfast Cups

High protein egg white breakfast cups baked in a muffin tin with spinach, roasted red peppers, feta and olives. 37 calories each, low carb, gluten free, and they keep a full week in the fridge — one tray covers most of a week of breakfasts.

Prep Time5

Cook Time25

Total Time30

Course: Breakfast

Cuisine: American

Keyword: breakfast cups, egg white cups, protein cups

Servings:

Ingredients

2 cups liquid egg whites
2 cups baby spinach chopped
2 medium roasted red peppers chopped
12 green olives pitted and chopped (optional)
1/4 cup feta cheese crumbles
2 green onions chopped
salt, black pepper to taste (optional — the feta is salty)
1/4 tsp garlic powder — whisked into the egg whites not sprinkled on top
cooking spray
2 tbsp fresh parsley — scattered on top with the feta and green onion

US Customary - Metric

Instructions

Preheat the oven to 350°F (175°C). Spray a 12-cup muffin tin generously.
Divide the spinach, roasted red pepper and olives among the cups.
Pour the egg whites over the vegetables, filling each cup almost to the rim.
Scatter the feta and green onion over the top.
Bake 25 to 30 minutes, until risen and lightly golden.
Cool in the tin for 5 minutes, then remove, running a knife around the edges if needed.

Notes

Frozen spinach works in place of fresh — use about 5 oz (150 g), thawed and squeezed very dry, or the cups will be watery.
Green olives are optional.
Leave them out and the cups are milder and less salty.
Store in an airtight container in the fridge for up to 1 week, or freeze with parchment between layers.

Nutrition