High Protein Egg White Muffins

These High Protein Egg White Muffins are so easy to make and are totally carb free too!

If you’ve been following me for a while you will know eating plant based 80/20 style is my baseline diet and has served me well for the last 15 years, haven’t seen a Doctor since!

Mainly plant based diets are consumed by the majority of the blue zones around the world.

The blue zones are known for the longest living people – and not only living the longest, but living the healthiest.

So make these high protein egg white muffins and make them your 20%. Perfect for lunch, lunchboxes or a post workout snack.

For the vegans: You could try this with GMO free tofu, or chickpeas instead of eggs. Just add them to a blender with some filtered water and use that as your base instead.


  • 2 tablespoons mixed fresh herbs such as rosemary, lemon thyme, chives, basil
  • 1 cup chopped spinach
  • 2 cloves garlic, diced
  • 1 tomato, diced
  • 2 cups egg whites
  • ¼ cup nutritional yeast – this is an alternative to cheese. If you prefer cheese substitute.
  • Butter or vegan butter for muffin tray
  • s&p to taste


Preheat oven to 180°C. Grease a muffin tray with butter or vegan butter and also dot the bottom of each muffin cup with a dollop of extra butter.

Next sprinkle each muffin cup with equal parts of spinach, herbs, tomato, garlic.

In a bowl, add the egg whites, s&p and whisk with a fork until a bit fluffy.

Pour the egg whites in to fill the muffin cups.  Sprinkle the tops with nutritional yeast.

Bake until cooked approx. 20-25 minutes. Remove from oven and let cool for 5 minutes before transferring to a wire rack.

Serve with your favourite salad. These are the bomb with mixed leaf, olives, sauerkraut and lentils.

Store in airtight container in the fridge, or you can freeze these as well.


  • Want more delicious plant based recipes and tips? Sign up to me and get your FREE 5 Easy Hacks to Plant Based Eating In Just 5 Days eBook HERE.


Enjoy! 😘


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High Protein

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