This egg cup recipe is compatible with a low iodine diet as long as you use non idolized salt. Read the labels of every product you buy because sometimes there are sneaky ingredients that would not be compatible.

This recipe is also dairy free, soy free, and egg yoke free.

Disclaimer

I am not a dietitian or any medical professional of any kind. I am a mother of 5 and a woman who has spent many years reading food labels for various dietary needs and restrictions.  This is not medical guidance.  These are recipes I have made for loved ones based on what need they had at the time and based on the guidance I received. Always rely on your own providers for the exact guidance best for your situation.

Please use these recipes as suggestions. At the time I share these recipes they met the need I am aiming for. However… companies do occasionally change their products so please always check your labels thoroughly.

The products I used as of writing (8.30.26) matched the low iodine diet. However as we have all seen products do change their formulations sometimes so please always confirm before use.

Enjoy!

Ingredients

32 oz egg whites ( Aldi brand is what I used)

10 oz frozen bag of Aldi organic sweet potatoes ( if not using this make sure they are peeled potatoes)

2 large white onions diced

Olive oil

Non iodized salt to taste

Black pepper to taste

Optional: Briggs Nutritional yeast 1/4 to 1/2 cup to add “cheesy” flavor

Directions

Preheat oven to 350 degrees F

To a large skillet add a generous drizzle of olive oil

Add diced onions, salt ( non iodized) and pepper

Cook until onions start getting a light brown color

Add bag of frozen sweet potatoes to skillet and cook until softened

Transfer to a large mixing bowl

If using Braggs Nutritional Yeast add to mixture

Add one full 32oz carton of egg whites

Mix

Take 2 12 cup muffin tins ( standard size) and grease or add liners ( liners will make a much easier clean up)

Add mixture until about 2/3 full. Do not over fill or they will spill over 🙂

Cook for 15 to 18 minutes or until fully cooked

Take out of tin as soon as possible (be careful not to burn your fingers) and allow to cool.

Notes :

This can also be cooked on a sheet pan

Line with Parchment paper cook at 325 degrees F for 20 minutes