Egg White Muffins with Kabocha and Brussels Sprouts

Are protein shakes losing their appeal? Elevate your nutrition game with these delectable Egg White Muffins inspired by a sophisticated egg white frittata from a chic restaurant. Enjoy the same gourmet flavors with the added convenience of a handheld muffin – perfect for breakfast, lunch, or snack time!

What sets these muffins apart? The secret lies in the combination of Kabocha squash and finely shredded Brussels Sprouts, delivering exceptional flavor and texture to the egg whites. Don’t worry if Kabocha squash is elusive – Butternut Squash makes an excellent substitute.

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  • Non-stick olive oil cooking spray
  • 2 teaspoons olive oil
  • 1 cup Kabocha squash, peeled, seeded, and finely diced
  • 1 cup Brussels Sprouts, finely shredded
  • Dash of sea salt and black pepper
  • 20 egg whites


  1. Preheat the oven to 350 degrees F. Lightly spray 12 muffin tins with non-stick olive oil spray.
  2. In a skillet, heat olive oil over medium-high heat. Sauté the squash and Brussels Sprouts until tender (approximately 5 minutes). Season with salt and pepper, then remove from heat and let it cool.
  3. In a large bowl, whisk the egg whites with a sprinkle of salt and pepper. Stir in the tender veggies. Divide the egg mixture into the 12 prepared muffin tins.
  4. Bake in the preheated oven for 18-20 minutes or until the eggs have set. Store in an airtight container in the fridge for up to 5 days. Enjoy!

Nutritional Analysis (per serving):

  • Calories: 49
  • Fat: 1g
  • Carbohydrate: 2g
  • Sodium: 88mg
  • Sugar: 1g
  • Fiber: 1g
  • Protein: 8g

These gourmet Egg White Muffins not only tantalize your taste buds but also offer a nutritional powerhouse with minimal calories. Try this recipe for a satisfying and healthy alternative to your usual protein shake!

Love going out to eat but still want to stay on track? Read this “Guide to Eating Out Healthy“.

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