I found something along these lines online but tweaked it to make it my own..... You could make these in advance too - great to just heat up and go! One recipe only makes five - but at 35 calories each, you can have a few! Also, you can change the ingredients - to stuff you may like better - but be sure to adjust the nutrition information. These are super easy, and pretty quick to make.
1Tbsp Onion, Chopped
1Tbsp Green Pepper, Chopped
3/4 Mushroom, Chopped
1/4 Spinach, Chopped
1/4 Cup Skim Milk
1 whole egg
3 Egg Whites - or 9 Tbsp Liquid Egg Whites
Preheat oven to 375. Whisk egg whites, egg, & milk. Add in other ingredients.
Pour into greased muffin tin. Bake for 25-30 minutes (until set)
I topped mine with s&p, and a little shredded Mexican blend cheese - but I think they'd also be great with some salsa.