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Pre/Post Workout Muffins

This pre/post workout meal is dairy free and perfect for ladies on-the-go. Pro-tip: Prep a large batch in advance to throw together before your workouts! Assemble, heat, grab your keys and eat! If you’re not dairy sensitive, add a laughing cow wedge as a low-fat spread. Also, these taste great topped with hot sauce for flavor. This can also be made gluten-free by swapping the traditional English muffin with a gluten-free brand. Simply, a tasty and easy pre/post workout meal that you can alter based on your needs :)

Recipe & Photos By: Heather Dahlenburg 
Cook Time15 mins
Course: Snack
Cuisine: American
Servings: 1
Calories: 298kcal


  • 1.5 Sourdough english muffins
  • 138g eggwhites (equivalent to 4.5 whites)
  • 3 slices canadian bacon (ham)
  • optional: hot sauce, laughing cow cheese


  • Preheat oven to 400 degrees.
  • Lightly spray a large muffin tin with nonstick cooking spray.
  • Measure out eggwhites and distribute between 2-3 muffin tins.
  • Bake until fully cooked through and firm, about 7-10 minutes.
  • While baking, split and toast the English muffins.
  • Assemble sandwiches.
  • Enjoy!


Serving: 3sandwiches | Calories: 298kcal | Carbohydrates: 43g | Protein: 28g | Fat: 2g | Fiber: 2g | Sugar: 2g