Turkey and Egg White Muffins
- 200
- CALORIES
- 28g
- PROTEIN
- 6g
- CARBS
- 7g
- FAT
Macros are per serving and do not change when you scale.
Ingredients
- 250g (1 cup) egg whites
- 120g (4 oz) deli turkey, chopped
- 60g (1/2) red bell pepper, finely diced
- 40g (1.5 cups loose) spinach, chopped
- 30g (1/4 cup) cheddar, grated
- 1/2 tsp fine salt, 1/4 tsp black pepper, 1/2 tsp smoked paprika
- Oil or butter, for greasing the tin
Method
- Heat the oven to 180C / 350F (fan 160C / 325F). Grease all six holes thoroughly, sides included - egg white welds itself to bare metal.
- Wilt the spinach in a dry pan over medium 1 min, until it collapses.
- Tip it into a clean tea towel, gather the corners and wring it out hard over the sink. You want it bone dry.
- Whisk the egg whites with the salt, pepper and paprika until just frothy on top - stop well before they stiffen.
- Divide the turkey, pepper and squeezed spinach between the holes, then pour the whites over until each is three quarters full.
- Scatter the cheddar on top and bake 20-22 min, until set in the middle and domed.
- Rest 5 min in the tin, then run a knife around each one before lifting it out. They will sink slightly as they cool - that is normal.
Tip: wring the spinach until no more water comes out. Any left behind leaks during baking and the muffins collapse into wet discs.
Equipment6-hole muffin tin, clean tea towel
KitMuffin tin
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KeepsFridge 4 days, or freeze 2 months. Reheat from chilled 30 seconds in the microwave; from frozen, 90 seconds.
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Macros are computed from the raw ingredient weights above using USDA FoodData Central reference values. Brands vary, so treat them as close estimates rather than lab figures. Nothing here is medical or dietary advice.