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Healthy Calorie Deficit Egg White Veggie Scramble Cups

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Light, fluffy egg white scramble cups packed with fresh vegetables, perfect for a quick, healthy, and protein-rich breakfast that supports weight loss.

Ingredients

Scale
  • 12 large egg whites (or 1½ cups / 360 ml liquid egg whites)
  • 1 small red bell pepper, finely diced
  • 1 small zucchini, grated or finely chopped
  • ½ cup fresh spinach, chopped
  • ¼ cup red onion, finely chopped
  • 1 clove garlic, minced
  • 1 tablespoon olive oil (extra virgin preferred)
  • ½ teaspoon salt (adjust to taste)
  • ¼ teaspoon black pepper
  • ½ teaspoon smoked paprika (optional)
  • Pinch of red pepper flakes (optional)
  • 1 tablespoon chopped parsley or chives (optional, for garnish)
  • ¼ cup shredded reduced-fat cheddar or feta cheese (optional)

Instructions

  1. Preheat your oven to 350°F (175°C). Lightly grease your 12-cup muffin tin with olive oil or use non-stick spray.
  2. Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat. Add minced garlic and red onion, cooking for about 2 minutes until fragrant and translucent.
  3. Add diced bell pepper and grated zucchini. Cook for another 3-4 minutes, stirring occasionally, until veggies soften but still hold some bite. Season lightly with a pinch of salt and pepper. Remove from heat and let cool slightly.
  4. In a medium bowl, whisk 12 large egg whites (or 1½ cups liquid egg whites) until slightly frothy. Add smoked paprika, salt, black pepper, and red pepper flakes if using. Mix gently to combine.
  5. Fold the sautéed veggies into the egg whites carefully, ensuring even distribution but keeping the airiness intact. If adding cheese, mix it in here.
  6. Pour the mixture evenly into the 12 muffin cups, filling each about ¾ full.
  7. Bake in the preheated oven for 18-22 minutes. Check around 18 minutes by inserting a toothpick in the center of a cup; it should come out clean when done. The cups will be lightly golden on top and set.
  8. Let the scramble cups cool for a few minutes in the tin before carefully removing them. Sprinkle with fresh parsley or chives if desired.

Notes

Sautéing the veggies before mixing prevents sogginess and enhances flavor. Whisk egg whites until slightly frothy but not stiff peaks for light texture. Fill muffin cups ¾ full to allow rising without overflow. Check doneness at 18 minutes to avoid drying out. Muffin tins can be substituted with ramekins or silicone molds with adjusted baking time. Serve warm or at room temperature. Store in airtight container in fridge up to 4 days or freeze up to 2 months.

Nutrition

Keywords: egg white scramble, healthy breakfast, low calorie, weight loss, veggie scramble cups, protein breakfast, easy breakfast, meal prep

Find it online: https://cheerycrisp.com/healthy-calorie-deficit-egg-white-veggie-scramble-cups-recipe-for-easy-weight-loss/