Recipe – Omelette Puffs


  • 1 non-stick muffin pan
  • 16 oz liquid egg whites
  • 1 cup of spinach
  • 1 bell pepper
  • 1 onion
  • 1 tomato
  • cooking spray


  • garlic powder
  • garlic salt
  • sea salt
  • shredded cheese
  • plain Greek yogurt
  • salsa


Nutritional Facts

The base recipe contains:

313 Calories

1 gram of fat

19 grams of carbohydrates

5.5 grams of fiber

57 grams of protein

*NOTE: This does not include the optional ingredients.


How to Prepare:

  1. Pre-heat your oven to 350 degrees Fahrenheit.
  2. Spray the muffin pan with cooking spray.
  3. Remove the stems from the spinach leaves.  Place a couple leaves of spinach in each muffin pan.
  4. Dice the onion, bell pepper, and tomato.
  5. Add the onion, bell pepper, and tomato to the muffin tin evenly disbursing the ingredients.  The ingredients should not exceed the top of the muffin pan.
  6. Pour the liquid egg whites over the vegetables in each slot of the muffin tin.
  7. – Optional Step – Add a sprinkle of garlic salt, garlic powder, and/or sea salt to each slot in the muffin pan.
  8. – Optional Step – Sprinkle shredded cheese on top of each slot in the muffin pan.
  9. Place in the oven for 20 minutes at 350 degrees Fahrenheit.
  10. Remove the food from the oven and run a rubber spatula around the sides of each of the muffin tins. The omelet fluffs should slide out easily.  Transfer to a plate so the edges don’t continue to cook in the hot muffin tin causing crusty edges.
  11. – Optional Step – Add a light coating of plain Greek yogurt and/or salsa to top the eggs.
  12. Enjoy!

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