Low Sodium Egg White Muffins


Team Healthy!

If you’re like this dizzy chick, you are on the go non-stop and rarely have time to go through the motions of “what will I eat today”. I can be decisive about most things, but food is not so easy when you have Meniere’s Disease. Unfortunately, food becomes something you have to have, not necessarily for pleasure or convenience anymore. And how many of you actually SKIP breakfast?!?! And we shouldn’t skip breakfast, it’s the most important meal of the day!

That probably brings you to your next thought, “who has the time to make breakfast during the morning rush”. I feel ya’ completely on that one!!! I do well to get myself ready, my dog settled and to work in one piece. And I don’t even have children so to all you Super Mom’s out there: YOU ROCK! Mornings have always been a challenge for me but I’m learning to love them. My life has admittedly become all about convenience, even when low sodium foods are a must. I have to make the time to prepare as best I can. And when I’m prepared, I love mornings even more!

That said, if you are looking a quick “go-to” breakfast option during the work week, I have found the recipe for you! Easy food prep, throw it all in a muffin tin, let it bake, cool, refrigerate and VOILA! You have breakfast for the week. It’s THAT easy! Egg white muffins!!! A healthier alternative to the traditional muffin. A good source of protein (egg whites and chicken/turkey should you add it), vitamins from the veggies, not to mention, low calorie, low fat and gluten free. Pair them with your favorite fruit or oats and you have a healthy, convenient breakfast Monday through Friday. Thought-free and grab-and-go!

I saw many variations on Pinterest for Egg Muffins so I simply modified for my muffins to meet my low sodium dietary needs. Feel free to use your favorite veggies, protein and cheese!


1 Muffin Tin
2 Egg Whites per muffin
24 Egg Whites or 1 Carton Liquid Whites
Pam or Olive Oil
Diced Tomatoes
Diced Baby Bella Mushrooms
Athenos Tomato-Basil Feta (Reduced Fat)
Baby Spinach
Diced Rotisserie Chicken (I’ve also used low sodium turkey & roast beef)
Salt-free Seasoning (I don’t season but if so, would use Cavender’s Greek Seasoning – Salt Free)

Preheat oven to 350 degrees. Spray muffin tin with Pam. Add veggies, protein and cheese into each muffin cup, then pour the egg whites over the veggies until the liquid reaches the rim. Bake on 350 for 30 minutes. Remove from oven and out of pan immediately. Allow to cool.

To avoid the muffins getting mushy, you must remove the from the pan and let them cool on baking rack (or paper towels). Then place in container or zip lock bags (2 per bag) making sure that all of the air is out.


Spin Ya’ Later Y’all!

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