Microwave Egg White Veggie Cup
A lightning-fast microwave egg white cup loaded with spinach and tomatoes—ready in under 3 minutes for the ultimate low-calorie protein snack.
PROTEIN 22g
CALORIES 122
P:E RATIO 18.0
TIME 4m
YIELD 1
P:E 18.0
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
3/4 cup (180ml) liquid egg whites 22G PROTEIN
1/4 cup (8g) fresh baby spinach, chopped HIGH FIBER
2 tablespoons diced tomato PRODUCE
1 tablespoon shredded low-fat mozzarella cheese DAIRY
1/4 teaspoon garlic powder FLAVOR
1/4 teaspoon salt FLAVOR
Pinch of black pepper FLAVOR
Cooking spray FLAVOR
MEAL PREP LOGISTICS
- Storage: Best made fresh. Not recommended for storing or reheating.
- Batching: Use a mug that's at least 12 oz—the eggs puff up significantly in the microwave.
- Reheat: Microwave for 90s at 70% power.
EXECUTION STEPS
01
HIGH HEAT SEAR
Spray a large microwave-safe mug or bowl with cooking spray.
02
VEGGIE STEAM-SAUTÉ
Pour in liquid egg whites. Add spinach, tomato, garlic powder, salt, and pepper. Stir to combine.
03
VEGGIE STEAM-SAUTÉ
Microwave on high for 1 minute. Stir, then microwave for another 45-60 seconds until eggs are set.
04
THE ASSEMBLY
Top with shredded mozzarella and let sit for 30 seconds to melt the cheese.
05
STEP 5
Eat directly from the mug.