Savory Egg White Oat Muffins (GF)

I recently began work as a personal chef, and I am loving it! My client has a pretty strict food schedule with specific amounts of protein, veggies, and carbs he’s allotted for each meal, but I’m allowed full creative freedom. It’s like using the same pieces of a puzzle to make different creations, and it has been so much fun for me.

Here’s an example. Breakfast includes 5 egg whites, 1/2 cup spinach, 1/2 cup GF oats, and 1/4 avocado. That’s my template, but I can add other veggies or play with it to keep it interesting with him (I’m not about to serve him scrambled egg whites with sautéed spinach on a daily basis–I wouldn’t even be able to stomach that on the daily).

This is one of the meals I came up with to use these ingredients! They’re wonderful, easy, come together in a flash, are supremely poppable for easy breakfasts, and have enough flavor to make you actually look forward to breakfast. Even better because they will keep you full!

I hope you enjoy these as much as I have enjoyed making them (and my client has enjoyed eating them).

Other fun recipes I’ve come up with involving this template have included a sweet version of these (coming soon), a stuffed omelet, and green pancakes (which I will make again and measure the ingredients so I can share it here too).


Savory Egg White Oat Bake

  • Servings: 12
  • Difficulty: easy
  • Print



-15 egg whites (or 7-8 whole eggs)
-1 1/2 cups GF old fashioned oats
-3/4 bell pepper (any variety)
-1 poblano pepper
-1 jalapeño pepper
-1 1/2 cups spinach, roughly chopped
-2 garlic cloves, minced
-1/2 cup basil, chopped
-1 tsp salt (+ more to taste)
-dash hot sauce of choice
-avocado oil


  1. Add oats and egg whites to a bowl, and stir to combine. Allow to sit while you prepare the rest of the ingredients because the mixture will thicken slightly.
  2. Rub the bell pepper, poblano, and jalapeño in a small amount of oil, then lay on a sheet tray and place into the oven. Broil until browned (approximately 7 minutes, flipping halfway through–keep an eye on it so they don’t burn).
  3. Sauté spinach and garlic until slightly wilted. Allow to cool completely (feel free to place it in the refrigerator for a couple of minutes to speed up the process).
  4. When you remove the peppers from the oven, leave the door open to cool the oven down some, then preheat oven to 375°F.
  5. Once peppers are cool enough to handle, dice them.
    • I left the seeds in the poblano and jalapeño pepper to make it spicy, but if you don’t like a lot of heat then be sure to remove the seeds during this step.
  6. Add spinach/garlic mixture and peppers to the bowl with egg whites and oats, then add the rest of the ingredients (hot sauce, basil, and salt). Mix well to combine.
  7. Spray a muffin pan with avocado oil spray (or spray of your choice). Divide the mixture evenly between the 12 muffin tins (approximately 1/3 cup mixture per muffin).
  8. Place into oven and bake for 20-25 minutes, or until they have raised and the tops are starting to brown while the sides pull away from the pan.
    • 20 minutes was perfect for me, so I would err on the side of 20 minutes so they don’t dry up.
  9. When cool enough to handle, the muffins should pop right out of the pan! You may need to run a butter knife around the sides, but otherwise they will come out very easily.
  10. Enjoy with avocado, another dash of hot sauce, or with whatever sides tickle your fancy!

-Don’t have a muffin pan? No problem! Pour the mixture into a greased/sprayed 9×13 pan and bake for 5-10 minutes longer (25-30 minutes), or until the center doesn’t jiggle (technical term).
-These will keep for up to 5 days in the fridge.
-Reheat by microwaving for 2 minutes or until warmed through.
-Replace peppers with ~3/4 cup other veggies to mix it up! Mushrooms, broccoli, carrots, asparagus…so many great options. Be sure to roast them before to add flavor 🙂

I made a smaller version of the recipe and baked it into a dish, and it worked well too!


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