⏱ 30 min total

Veggie Egg White Muffins

Name: Veggie Egg White Muffins
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Yield: 1 serving
Ingredients: ⅓ medium Red bell pepper; ³⁄₁₆ medium Onion; ³⁄₁₆ cup, pieces or slices White mushrooms; ⅓ cup Spinach; ³⁄₁₆ tbsp Olive oil; ³⁄₁₆ oz Mozzarella cheese; 1 ⅓ egg white (separated from yolk) Egg white

Per 1 serving · 140 g · 7 ingredients

Calories

4%
of a 2,000 cal day

Protein
8.2g
39% of calories
Carbs
5.4g
26% of calories
Fat
3.3g
35% of calories

Portion

✓ Low saturated fat
✓ Low sodium

At a glance

One serving of Veggie Egg White Muffins (140 g) has 84 calories, with 8.2 g of protein, 5.4 g of carbohydrates and 3.3 g of fat. Most of its energy comes from protein (39% of calories). It is high in Vitamin C (61% DV), Vitamin K (43% DV) and riboflavin (b2) (26% DV).

Per 100 g

60cal

low energy density

Protein per 100 cal

9.8g

Net carbs

carbs minus fiber

Fiber

1.5g

3.2 g sugar

High in

20%+ of the daily value

Vitamin C61%
Vitamin K43%
Riboflavin (B2)26%
Selenium23%

Good source of

10–19% of the daily value

Vitamin A13%
Vitamin B613%
Folate (B9)11%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 25 min

1
Preheat the oven to 350°F.
2
Chop the red bell peppers and onion into small chunks. Heat the oil in a sauté pan over medium heat, then add the peppers and onion. Sauté for 5-7 minutes until the vegetables begin to soften and lightly brown.
3
Add the mushrooms and spinach to the pan and sauté for an additional 2-3 minutes. Stir in the mozzarella cheese until it melts.
4
In a bowl, combine the egg whites with the sautéed vegetables.
5
Fill each muffin tin with the egg and vegetable mixture, leaving a little room at the top to allow for rising during baking.
6
Bake for 20-25 minutes or until fully cooked. Check doneness by inserting a knife into the center of each muffin; it should come out clean.

Vitamins & minerals

Amounts for 1 serving (140 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	115 μg	13%
Vitamin C	55 mg	61%
Vitamin D	0 μg	0%
Vitamin E	1 mg	8%
Vitamin K	52 μg	43%
Thiamine	0.1 mg	6%
Riboflavin (B2)	0.3 mg	26%
Niacin	1 mg	6%
Vitamin B6	0.2 mg	13%
Folate (B9)	46 μg	11%
Vitamin B12	0.1 μg	3%
Pantothenic acid	0.4 mg	8%
Choline	9 mg	2%

Minerals

Nutrient	Amount	% Daily Value
Calcium	58 mg	6%
Iron	1 mg	8%
Potassium	294 mg	6%
Magnesium	22 mg	5%
Phosphorus	60 mg	9%
Zinc	0.4 mg	3%
Copper	0.1 mg	9%
Manganese	0.2 mg	7%
Selenium	13 μg	23%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.5 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	8 μg	—
Arginine	0.5 g	—
Aspartic acid	1 g	—
Beta carotene	1,209 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.2 μg	—
Fructose	1 g	—
Galactose	0.1 g	—
Glucose	1 g	—
Glutamic acid	1 g	—
Glycine	0.3 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.4 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	2 g	—
Phenylalanine	0.5 g	—
Polyunsaturated fats	0.3 g	—
Proline	0.4 g	—
Retinol	6 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.2 g	—
Theobromine	0 mg	—
Threonine	0.3 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.3 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 84 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

16min
Walking (3.5 mph)
10min
Cycling (moderate)
7min
Running (6 mph)
12min
Swimming laps

Common questions

How many calories are in Veggie Egg White Muffins?

One serving of Veggie Egg White Muffins (1 serving) has 84 calories, which works out to 60 calories per 100 g. That is about 4.2% of a 2,000-calorie day.

Are Veggie Egg White Muffins high in protein?

Not especially. It has 8.2 g of protein per serving, and protein supplies 39% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Veggie Egg White Muffins keto-friendly?

It is hard to fit into a strict keto diet. One serving has 4 g of net carbs and 26% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Veggie Egg White Muffins?

129 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Veggie Egg White Muffins?

3.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (140 g)

Calories84

% Daily Value*

Total fat 3.3g	4%
Saturated fat 0.8g	4%
Trans fat 0g
Cholesterol 3mg	1%
Sodium 129mg	6%
Total carbohydrate 5.4g	2%
Dietary fiber 1.5g	5%
Total sugars 3.2g
Protein 8.2g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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