Are you looking for a heart healthy, low-calorie breakfast option while venturing in your van? If so, this recipe is just what the doctor ordered. This egg white, mug bite dish has no saturated fat or cholesterol, is low in sodium and carbs, and is Keto, Paleo and gluten free. You just can’t get a better breakfast or snack.
This delicious recipe is part of Rec Van’s new cooking series, Get Cookin’ RV Style. Each recipe in our series has a short cooking video featuring a guest chef to give you a deeper look at how to make your new favorite road recipe. Be sure you subscribe to both our Rec Van blog and our YouTube channel for notifications when each new recipe is released.
Egg White Mug Bite
This recipe is easy to make and surprisingly delicious for how healthy it is. There are a lot of customizable options when choosing ingredients to make your Egg White Mug Bites. Consider sticking to organic ingredients when available for the most nutritional benefit and the least amount of residual pesticides.
Let’s start with discussing the main ingredient: egg whites. Organic pasture-raised egg whites come from chickens that forage outside all day long with at least 108 square feet for each of them. They consume lots of grass, bugs and worms, which is their natural diet. This helps them produce the best eggs from a nutrition standpoint as opposed to the corn or soy based feed that most other hens are fed inside barns. Free-range, cage-free, and traditional caged chickens mostly live indoors and don’t lead the healthier, active lives that their pasture-raised peers do.
You may have heard about the annual “Dirty Dozen” produce list, which highlights the top 12 fruit and vegetables each year that have the most residual pesticides on them. These are the foods you ideally want to buy organic so you can minimize the number of pesticides going into your body. Even with good washing, many of these fruits and vegetables can still have higher than acceptable pesticides that remain on and in them. Bell peppers, spinach, kale, and tomatoes all made the 2021 Dirty Dozen list. Packaged organic salsa, specifically the Pico de Gallo and Pepita salsas used in this recipe, may be tricky to find, so you can either settle for non-organic versions or make your own salsas from scratch. But the rest of the ingredients in this recipe should be commonly available in organic options at local grocery stores and farmers markets almost everywhere.
As Chef Jan D’Atri mentions in the video, this Egg White Mug Bite is a perfect opportunity to use some leftovers in your refrigerator. You can add lean protein like roasted, grilled or shredded chicken breast or lean lunchmeat like turkey, chicken or ham. It’s also easy to add leftover grilled or fried onions, broccoli, cauliflower, brussels sprouts, green beans, asparagus, or other cooked vegetables. Try out different add-ins and see what combinations you like the best.
Disclaimer: Rec Van has no connection to any of the companies, brands or products listed in this recipe, blog post and video, and does not receive any financial consideration from the companies, brands, and products mentioned. No endorsement of Rec Van by the companies, brands and products mentioned should be assumed.
RECIPE: Egg White Mug Bite
Ingredients for 1 Single Mug Serving:
– 1 Tbsp Bell Pepper, diced (approximately 0.5 oz.)
– 1 Green Onion, diced (white and light green parts only)
– 1 Tbsp Pico de Gallo Salsa
– 4-5 Small Spinach, Kale or Chard Leaves, torn-up
– 1 Tbsp Microgreens
– 2 Egg Whites
Optional Add-Ins / Substitutions:
– 1 Tbsp Cooked Broccoli, diced
– 1 Tbsp Caramelized/Fried Onions
– 1 Tbsp Cooked Chicken Meat, shredded or cubed
– 1 Tbsp Sliced Turkey lunch meat
– 1 Turkey Sausage link, fully cooked & diced
– 1 Tbsp Salsa (such as Trader Joe’s Pepita Salsa)
1. In a microwave-safe mug, add the diced bell pepper.
2. Dice the white and light green parts of one green onion, and add it to the mug.
3. Add the Pico de Gallo salsa.
4. Tear-up 4-5 baby spinach, kale or chard leaves into small bite-size pieces and add them to the mug as you tear them.
5. Add the microgreens.
6. Add optional add-ins to the mug, such as a cooked turkey sausage link.
7. Using a spoon, mix everything in the mug together.
8. Separate two large egg whites into the mug, discarding or saving the egg yolks.
9. Microwave on high for about 2 minutes (based on a 1,000-watt microwave). Adjust timing in 10-15 second increments to be slightly shorter or longer depending on the output wattage of your microwave.
10. Garnish with a spoonful of salsa, if desired.
11. Let the mug bite cool for at least 1 minute before eating, so you don’t burn yourself.
Start-to-Finish: 10-15 minutes
Cooking Tools Needed:
– 1 microwave-safe mug
– Small kitchen knife
– Small cutting board
– Measuring spoon set
– Dining spoon
– Hand-powered chopper (optional)
RV TIP: Consider Getting a Hand-Powered Food Processor
If you’re looking for a convenient, time-saving and inexpensive way to chop and dice vegetables and other items in your van, consider getting a hand-powered food processor. The Kuhn Rikon Pull Chop and the Chef’n VeggiChop are both great options available at stores and online retailers.
Looking for more Get Cookin’ recipe videos? Click here for our Keto Nut and Seed Granola with Berries road recipe!