Spinach Egg White Muffins Recipe

Cook Time: 20 minutes

Original recipe yields: 10 servings

Ingredients

• Cooking spray
• 1 (10 ounce) package frozen chopped spinach, thawed and drained
• 2 (4 ounce) cartons liquid egg whites
• 6 ounces shredded reduced-fat sharp Cheddar cheese, or more to taste
• 1 teaspoon hot sauce
• 1 teaspoon salt
• teaspoon ground black pepper

Directions

1. Preheat the oven to 350F (175C) and lightly coat a muffin tin with cooking spray.
2. In a large bowl, combine the spinach, egg whites, shredded Cheddar cheese, hot sauce, salt, and black pepper. Mix thoroughly until all ingredients are evenly distributed.
3. Using a ladle, fill each muffin cup about 3/4 full with the mixture.
4. Bake in the preheated oven for 20 to 25 minutes, or until a knife inserted into the center of a muffin comes out clean.
5. Remove from the oven and let cool slightly. Serve warm or at room temperature.

Nutrition Facts (per serving)

Calories	59
Total Fat	2g (3% Daily Value)
Saturated Fat	1g (5% Daily Value)
Cholesterol	4mg (1% Daily Value)
Sodium	405mg (18% Daily Value)
Total Carbohydrates	2g (1% Daily Value)
Dietary Fiber	1g (3% Daily Value)
Total Sugars	0g
Protein	8g (16% Daily Value)
Vitamin C	2mg (2% Daily Value)
Calcium	121mg (9% Daily Value)
Iron	1mg (7% Daily Value)
Potassium	194mg (4% Daily Value)

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

History and Origin

The Spinach Egg White Muffin is a modern take on the classic quiche, a dish that has roots in French cuisine. Quiche, a savory pie traditionally made with eggs, cream, and various fillings, became popular worldwide in the 19th century. Over time, health-conscious cooks began experimenting with lighter versions of the dish, substituting egg whites for whole eggs to reduce fat and calories. Spinach, known for its nutritional value, often found its way into these adaptations due to its rich content of iron, vitamins, and antioxidants. The Spinach Egg White Muffins emerged as a portable and health-conscious breakfast option, combining the best of quiche with the convenience of a muffin format, making it popular in fitness circles and among those looking for a lighter, high-protein meal.

Regional Features

Though the concept of a savory muffin is global, Spinach Egg White Muffins have become particularly popular in the United States, especially in health-conscious communities. In the U.S., where breakfast foods often include egg-based dishes, this muffin stands out as a lighter alternative to heavier options like traditional quiches or bacon-filled breakfast muffins. The use of egg whites, in place of whole eggs, aligns with the growing trend of low-fat, high-protein meals, particularly in regions with a focus on fitness and healthy living. These muffins are commonly found in cafes that cater to a health-oriented clientele and are often enjoyed by those following specific dietary plans such as low-calorie, keto, or Mediterranean diets.

Differences from Similar Dishes

The Spinach Egg White Muffins stand apart from similar dishes like quiche or frittatas mainly due to their lighter composition. Traditional quiches and frittatas often feature whole eggs, cream, and cheese, creating a richer and more calorie-dense dish. The use of egg whites in the muffin version significantly reduces both fat and calories, while the muffin format makes it a portable, single-serving option. Additionally, while quiche fillings can vary widely, the Spinach Egg White Muffins emphasize the pairing of spinach and reduced-fat cheddar cheese, making them a nutritious and easy-to-make choice. The muffin form also sets it apart from the more pie-like structure of a quiche, offering a convenient way to enjoy a similar flavor profile on the go.

Where It Is Typically Served

Spinach Egg White Muffins are typically served as a breakfast or brunch item, often found in health-conscious cafes or restaurants that emphasize lighter, protein-packed meals. They are also a popular option at meal prep events and health food stores, where they are packaged for easy, grab-and-go consumption. These muffins are ideal for busy mornings or as a nutritious snack throughout the day. Additionally, they are commonly served at gatherings or parties where people are seeking lighter, guilt-free options alongside more traditional fare.

Interesting Facts

1. Spinach is considered a "superfood" due to its rich nutritional profile, including high levels of vitamins A, C, K, and folate, as well as iron and magnesium. The incorporation of spinach in these muffins helps to boost the overall health benefits of the dish.

2. The use of egg whites is not only a lower-calorie option, but it also increases the protein content of the muffins, making them a great choice for anyone looking to build or maintain muscle mass.

3. The muffin form of this dish allows for easy customization. Many people add extra ingredients like mushrooms, peppers, bacon bits, or herbs to enhance the flavor profile, making the recipe versatile for different tastes.

4. The Spinach Egg White Muffins can be stored in the refrigerator for several days, making them an excellent choice for meal prep. They can also be frozen and reheated, which adds to their convenience as a meal option.

FAQ about Spinach Egg White Muffins Recipe

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