# Egg White Frittata Muffins

## Description
Meal prep egg muffins with veggies for grab-and-go breakfast. Perfect for busy mornings, these protein-packed mini frittatas are loaded with colorful vegetables and can be customized to your taste. #EggMuffins #MealPrep #HealthyBreakfast

## Quick Facts
- Calories: 45 per serving
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Servings: 12
- Difficulty: easy
- Cuisine: American
- Health Score: 9/10

## Nutrition Per Serving
- Calories: 45
- Protein: 7g
- Carbohydrates: 2g
- Fat: 1g
- Fiber: 1g
- Sugar: 1g
- Sodium: 140mg

## Dietary Information
This recipe is: Vegetarian, Gluten-Free, Nut-Free

## Ingredients (12 servings)
- 2 cups egg whites
- 1 cup baby spinach, chopped
- 0.5 cup bell peppers, diced
- 0.25 cup red onion, finely diced
- 0.5 cup mushrooms, chopped
- 0.25 cup feta cheese, crumbled
- 0.5 cup cherry tomatoes, halved
- 2 tablespoons fresh herbs (basil, parsley)
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 as needed cooking spray

## Instructions
1. 
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9. 

## Allergen Information
Contains: eggs, dairy

## Tags
viral, meal-prep, egg-muffins, low-calorie, high-protein

## Source
Recipe by: CalorieGram AI

## Machine-Readable Data

### Recipe Metadata
```json
{
  "id": "826fc95e-d3d4-4d78-b9d7-5b410a91e401",
  "youtube_id": null,
  "title": "Egg White Frittata Muffins",
  "cuisine_type": "American",
  "meal_type": [
    "breakfast"
  ],
  "difficulty_level": "easy",
  "servings": 12,
  "prep_time_minutes": 15,
  "cook_time_minutes": 25,
  "total_time_minutes": 40,
  "health_score": 9,
  "created_at": "2025-06-29T19:41:57.000Z",
  "updated_at": "2025-06-29T19:41:57.000Z"
}
```

### Ingredients Data
```json
{
  "servings": 12,
  "ingredients": [
    {
      "name": "egg whites",
      "amount": 2,
      "unit": "cups",
      "notes": null
    },
    {
      "name": "baby spinach, chopped",
      "amount": 1,
      "unit": "cup",
      "notes": null
    },
    {
      "name": "bell peppers, diced",
      "amount": 0.5,
      "unit": "cup",
      "notes": null
    },
    {
      "name": "red onion, finely diced",
      "amount": 0.25,
      "unit": "cup",
      "notes": null
    },
    {
      "name": "mushrooms, chopped",
      "amount": 0.5,
      "unit": "cup",
      "notes": null
    },
    {
      "name": "feta cheese, crumbled",
      "amount": 0.25,
      "unit": "cup",
      "notes": null
    },
    {
      "name": "cherry tomatoes, halved",
      "amount": 0.5,
      "unit": "cup",
      "notes": null
    },
    {
      "name": "fresh herbs (basil, parsley)",
      "amount": 2,
      "unit": "tablespoons",
      "notes": null
    },
    {
      "name": "salt",
      "amount": 0.5,
      "unit": "teaspoon",
      "notes": null
    },
    {
      "name": "black pepper",
      "amount": 0.25,
      "unit": "teaspoon",
      "notes": null
    },
    {
      "name": "cooking spray",
      "amount": 1,
      "unit": "as needed",
      "notes": null
    }
  ]
}
```

### Nutrition Data (per serving)
```json
{
  "calories": 45,
  "macros": {
    "protein_g": 7,
    "carbs_g": 2,
    "fat_g": 1,
    "fiber_g": 1,
    "sugar_g": 1,
    "sodium_mg": 140
  },
  "dietary_tags": {
    "vegan": false,
    "vegetarian": true,
    "gluten_free": true,
    "dairy_free": false,
    "nut_free": true
  }
}
```

---
This recipe is from CalorieGram Recipes - Your AI-powered healthy recipe discovery platform.
Visit https://recipes.caloriegram.ai for more healthy recipes.