4.88 from 8 votes

Egg White Breakfast Cups

By: Drizzle

Servings: 12

Prep: 15 minutes mins

Cook: 20 minutes mins

Total: 35 minutes mins

These delightful breakfast cups are a true gem for healthy eating! Each cup is perfectly portioned at just 1 Weight Watchers SmartPoint (on blue, green & purple plans), or 1 PointsPlus, making them an ideal choice for mindful eating.

Ingredients 

• ▢ 1.5 cups frozen home fries
• ▢ 3/4 cup diced green pepper
• ▢ 3/4 cup diced onion, I often use red onion for a touch of color and slightly sweeter flavor, but any onion works beautifully.
• ▢ Dash of salt & pepper
• ▢ 1/2 tsp cajun seasoning
• ▢ 4 slices low point bacon, cooked until crispy (I find Wegman’s center cut bacon to be a great low-point option).
• ▢ 2 cups liquid egg whites, from a carton for ultimate convenience.

Cook ModePrevent your screen from going dark

Instructions 

• In a large frying pan, lightly coat with cooking spray and heat over medium heat. Add your frozen home fries, diced peppers, diced onions, salt, pepper, and cajun seasoning. Cook until the home fries are tender and slightly crispy, and the vegetables are softened, about 10-15 minutes. Stir occasionally to ensure even cooking.
• While the home fries mixture cooks, prepare your bacon in a separate pan until it reaches your desired crispiness. Once cooked, drain any excess fat, crumble the bacon into small pieces, and add it to the home fries mixture in the pan. Toss to combine evenly.
• Preheat your oven to 375°F (190°C) to ensure it’s at the ideal temperature when your muffin cups are ready for baking.
• Once the home fries mixture is cooked to perfection, generously spray a 12-hole standard muffin pan with cooking spray. This step is crucial for easy removal of your breakfast cups once baked, preventing them from sticking.
• Distribute the home fries and bacon mixture evenly among the 12 muffin cups, adding approximately 1/4 cup to each. Then, carefully pour the liquid egg whites over the mixture, filling each cup almost to the top. You may find you need slightly more than 2 cups of liquid egg whites to fill all 12 cups, depending on how much mixture you’ve added.
• Bake in the preheated oven for approximately 20 minutes, or until the egg whites are fully set and slightly golden around the edges. Insert a toothpick into the center of a cup; if it comes out clean, they are ready. Let the cups cool in the muffin pan for about 5 minutes before carefully removing them. A knife run around the edges can help loosen them if needed.
• This recipe yields 12 perfectly portioned breakfast cups. Each cup is calculated at 1 SmartPoint on the blue, green & purple Weight Watchers plans (or 1 PointsPlus). Please note that this calculation is based on simple math: the only ingredients contributing points are the home fries (approximately 8SP for the total amount used) and the bacon (approximately 4SP for the total amount used). The egg whites themselves are a 0 SmartPoint food. Therefore, by dividing the total points by 12 servings, each cup conveniently comes out to 1 SmartPoint. If you choose to enjoy 3 or more cups at one time, it’s advisable to add an additional point to account for the cumulative effect of the “free” egg whites.
• For optimal freshness and convenience, store your cooled breakfast cups in an airtight container in the refrigerator for up to 2 days. If you plan to keep them longer, freezing is recommended.

Additional Info

Course: Breakfast

Tried this recipe?Mention @drizzlemeskinny or tag #drizzlemeskinny!

The Art of Meal Prepping: Why These Breakfast Cups Are a Game Changer

Meal prepping has become an essential strategy for maintaining a healthy lifestyle amidst busy schedules, and these egg white breakfast cups are a prime example of its power. By dedicating a short amount of time on the weekend, you can ensure a week’s worth of nutritious breakfasts. This proactive approach saves precious minutes during hectic mornings, reduces the temptation to grab less healthy options, and provides peace of mind knowing you have a balanced meal ready to go. The individual portions make calorie and point tracking simple, further supporting your health and wellness goals. Plus, the combination of lean protein from egg whites, complex carbohydrates from home fries, and fiber from vegetables creates a truly satisfying meal that keeps hunger at bay.

Customization and Creativity: Make It Your Own!

One of the best aspects of these egg white breakfast cups is their incredible versatility. While the recipe as written is absolutely delicious, feel free to get creative and customize them to suit your preferences and what you have on hand. Consider adding:

• **Cheeses:** A sprinkle of low-fat shredded cheddar, mozzarella, or a sharp feta can add another layer of flavor.
• **Vegetables:** Spinach, diced bell peppers (any color!), mushrooms, zucchini, or even a handful of chopped kale would be fantastic additions. Sauté them with the home fries mixture to ensure they cook through.
• **Other Proteins:** For a different flavor profile, swap the bacon for lean turkey bacon, crumbled chicken sausage, or diced ham. Ensure any meat is fully cooked before adding it to the muffin cups.
• **Herbs & Spices:** Fresh chives, parsley, a pinch of smoked paprika, or a dash of hot sauce after baking can elevate the flavors even further.

Experimentation is encouraged! These cups are a blank canvas for your breakfast culinary imagination.

Tips for Perfect Breakfast Cups Every Time

Achieving perfectly baked, easy-to-remove breakfast cups is simple with a few key tips:

• **Don’t Skimp on the Cooking Spray:** Ensure your muffin tin is thoroughly greased, especially in the crevices. This is the number one trick to prevent sticking. Silicone muffin liners or paper liners can also be used for even easier removal, though the spray method works wonderfully.
• **Pre-Cook Your Fillings:** Cooking the home fries, peppers, onions, and bacon before adding them to the egg whites ensures they are tender and flavorful. This also prevents the cups from being watery if vegetables release too much moisture during baking.
• **Even Distribution:** Try to distribute the solid ingredients (home fries, bacon, veggies) as evenly as possible in each muffin cup. This ensures consistent flavor and texture in every bite.
• **Don’t Overfill:** Fill the muffin cups about three-quarters full with the egg white mixture. This allows for a slight rise without overflowing, keeping your oven clean.
• **Cool Slightly Before Removing:** Giving the cups a few minutes to cool in the pan after baking allows them to set fully and makes them much easier to pop out without breaking.

Weight Watchers Friendly: Understanding the SmartPoints

For those utilizing the Weight Watchers program, these breakfast cups are a true dietary ally. The core components – liquid egg whites, green peppers, and onions – are all 0 SmartPoint foods. The points primarily come from the home fries and the bacon. By choosing low-point bacon (like Wegman’s center cut bacon mentioned in the recipe) and carefully portioning the home fries, we keep the overall point value remarkably low. The calculation of 1 SmartPoint per cup is a significant advantage, allowing you to enjoy a satisfying breakfast without consuming a large portion of your daily points. This mindful approach to ingredient selection and portion control is what makes these cups an outstanding choice for managing your weight and enjoying delicious food simultaneously. Remember, even with 0-point foods like egg whites, if you consume a very large quantity, the cumulative calories can add up, which is why the recipe advises adding an extra point if you eat three or more cups at once.

Storage and Reheating for Ultimate Convenience

The beauty of meal prepping lies in its efficiency, and these breakfast cups excel in this regard. Once baked and completely cooled, they can be stored in an airtight container in the refrigerator for up to 2-3 days. For longer storage, these cups freeze beautifully. Arrange the cooled cups in a single layer on a baking sheet and freeze until solid, then transfer them to a freezer-safe bag or container. They can be stored in the freezer for up to 2-3 months.

When you’re ready to enjoy them, reheating is a breeze. From the refrigerator, simply microwave for 30-60 seconds, or warm them in a toaster oven or conventional oven at 350°F (175°C) for 5-10 minutes until heated through. If reheating from frozen, increase the microwave time to 1-2 minutes or oven time to 15-20 minutes. They taste almost as good as fresh and are ready whenever hunger strikes!

Why Choose Egg Whites for Your Breakfast?

Egg whites are a nutritional powerhouse, making them an excellent foundation for a healthy breakfast. They are almost pure protein, providing essential amino acids crucial for muscle repair, growth, and overall bodily function, without the added fat and cholesterol found in egg yolks. This makes them a fantastic choice for those looking to increase their protein intake while keeping calorie and fat consumption low. Including egg whites in your breakfast helps you feel fuller for longer, reducing cravings and supporting weight management. Their neutral flavor also makes them incredibly versatile, easily absorbing the tastes of other ingredients, like the savory bacon and seasoned home fries in this recipe.

These egg white breakfast cups are more than just a recipe; they’re a lifestyle hack for anyone who values health, convenience, and delicious food. They prove that eating well doesn’t have to be complicated or time-consuming. With just a little prep, you can enjoy a nutritious, satisfying, and low-point breakfast every day of the week. So go ahead, give this recipe a try, and transform your mornings!