Easy egg white muffins recipe that make the perfect healthy on-the-go breakfast. They’re high in protein, low in fat, and freezer friendly!
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Healthy Egg White Muffins
If you’ve followed me for a while, you know I love to make mini egg frittatas. I recently made these egg white muffins and they’re delicious. They are great for meal prep, macro counting, Whole30, low carb, and gluten-free.
I love that they’re so versatile and easy to customize with different vegetables and meat. A great way to use up leftover baked ham! Trust me, once you make these egg white cups, they’ll become a staple in your weekly meal plan!
Easy Egg White Muffins Ingredients
If you’re looking for an easy (and healthy) on-the-go breakfast recipe, these egg white muffins are perfect for you. Not only are they packed with protein and vegetables, but they also taste delicious too.
Find the full printable recipe with specific measurements below.
- Egg whites: You can find a carton of egg whites found in the cooler section near the dairy products. Pour the liquid egg whites into the skillet.
- Turkey sausage: Crumbled turkey sausage or bacon and ham will even work. This adds in extra protein.
- Vegetables: Spinach, bell peppers, cherry tomatoes, and onion need to be prepared by cutting and slicing the vegetables.
- Salt and pepper: Added for taste!
How to Make Egg White Cups
In four easy steps, you can find yourself making these egg white cups in a matter of minutes and can have these each week! These are the best egg white muffin cups!
- Chop and slice: Cut up all the vegetables and ingredients prior to sauteing.
- Cook veggies and meat on the stove: Using a non-stick frying pan, saute the bell pepper and onion over medium-high heat for 2-3 minutes. Add in the meat, spinach, and tomatoes, and cook for another 2 minutes. Place 1 heaping Tablespoon of the mixture into each muffin cup.
- Add the egg whites: Whisk the egg whites, then stir in salt and pepper. Pour the eggs over the meat mixture into each muffin cup, leaving about 1/4″ from the top.
- Bake the egg white muffins: Cook in the oven at 350°F for 23 to 30 minutes, or until the egg has puffed and comes clean with a toothpick. To easily pop them out, run a knife around the edges. Top with extra tomatoes, salsa, or hot sauce if desired.
Favorite Mix-In’s
There are so many ways to customize these egg white muffins.
If you’d like to add cheese, feel free to mix in 1/4-1/2 cup shredded cheddar or feta cheese before baking. You can even add a little salsa or hot sauce for a kick or transform them into hash brown breakfast cups which are more decadent but delicious.
Meat
Veggies
- Bell peppers
- Spinach
- Cherry tomatoes
- Onion
- Zucchini
- Mushrooms
- Diced potatoes
Other
- Cheese
- Spices
- Salsa or Hot Sauce
Tip: Spray the muffin pan generously with olive oil spray. I like to use silicone muffin pans for easy cleanup.
5 star review
“I use spinach mushroom onion & bacon with tomato. Used egg whites added crushed red pepper & Mrs Dash. Quick to make and the best snack or breakfast ever!!!”
-Brenda
Recipe FAQs
If your egg muffins are rubbery they may be overcooked and left in the oven for too long. They don’t need to be baked too long or else they will dry out and have a rubbery texture.
This is normal to have the egg cups sink or deflate as they are cooling. The air bubbles from the egg cups expand while baking in the oven.
Yes! These are full of all things healthy and nutritious. It is the perfect breakfast! They are full of deliciousness and have all the veggies, and protein and all using egg whites help keep these lighter and fluffier.
Storing, Freezing, and Reheating
So many ways to store these egg muffins. They are perfect for making ahead, reheating, or making them the same day. It is the perfect breakfast for those busy weekdays!
- To store: Make sure the egg muffins have cooled, then store them in the refrigerator in an airtight container or bag. They will keep in the fridge for up to 5 days.
- To freeze: For freezer-friendly egg white muffins, cool completely, then place them in an airtight container or freezer bag. Store in the freezer for up to 3 months.
- Reheat from the fridge: Reheat in the microwave for 30 seconds, or until warm throughout.
- Reheat from frozen: Reheat in the microwave for 45 seconds, or until warm. You can also let them thaw in the fridge overnight, then microwave them for about 30 seconds the next morning.
Love egg recipes? Try this egg Mcmuffin recipe, easy frittata recipe or keep it simple with sunny side up eggs or my hard boiled egg recipe.
More Healthy Breakfast Ideas
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Egg White Muffins Recipe
Video
Ingredients
- 16 ounces egg whites
- 1 cup cooked crumbled turkey sausage (or bacon/diced ham)
- 1 cup bell peppers (chopped)
- 1-2 cups spinach (chopped)
- ½ cup cherry tomatoes (diced)
- ½ cup onion (chopped)
- ¾ tsp Kosher salt
- ¼ tsp ground black pepper
Instructions
- Preheat oven to 350°F. Generously spray a non-stick or silicone muffin tin with nonstick cooking spray. Place your tomatoes on a paper towel to absorb excess moisture.
- Heat olive oil into a a non-stick frying pan over medium-high heat. Add the bell pepper and onion and saute for 2 to 3 minutes. Stir in the meat, spinach and tomatoes and cook an additional 2 minutes. Place 1 heaping Tablespoon into each muffin cup.
- Next whisk the egg whites into a medium-sized bowl. Stir in the salt and pepper. Then pour over the meat mixture in the muffin tin, leaving 1/4″ from the top.
- Cook for 23 to 30 minutes, or until the egg has puffed and comes clean with a toothpick. Run a knife around the edges to pop the egg muffins out. Enjoy while hot. Add some extra tomatoes, a little salsa or hot sauce for a kick if desired.
- Store in an airtight container in the refrigerator. Eat within 5 days.
Notes
- Tomato spinach mozzarella: Add in cherry tomatoes, chopped spinach and mozzarella cheese
- Bacon cheddar: Swap the sausage for bacon and add cheddar cheese.
Nutrition
Nutrition provided is an estimate. It will vary based on specific ingredients used.
Did you make this recipe? Don’t forget to give it a star rating below!
Categorized as: Breakfast, Eggs, Freezer-Friendly, Low Carb, Meal Prep, Savory Breakfast, Whole 30
Jamielyn Nye is the founder and recipe creator at I Heart Naptime. She is the author of the I Heart Naptime Cookbook and shares easy family-friendly recipes and desserts for every occasion.
I’ve made these muffins too many times to count. They are my healthy go to for breakfast. So good!! I put six in the fridge and freeze six for later.
So glad you enjoy, healthy breakfast on-the-go for the win!
Hi Jamielyn
Silly question… does the ground turkey sausage need to be cooked thoroughly first, then add the cooked ground turkey sausage for the 2 minutes at the end as directed.
Thank you
Lisa
Hi Lisa! Not a silly question. Thoroughly cook the turkey sausage first, then add the cooked sausage at the end to the mixture. Happy cooking :)
Turned out great! A great make ahead breakfast for hubby to take on the go!
I just made these and they were delicious! However they were pretty soggy. Any suggestions or what did I do wrong?
Hi Michelle, It’s hard to say without being there, but my guess would be maybe you added extra veggies that have a high water content or extra juicy tomatoes. Glad you still enjoyed them!
I made a huge batch of these for the week and they turned out great. Such a filling, tasty breakfast.
I make these once a week for meal prep and they are our favorite snack or on-the-go breakfast. I love how customizable they are so each one of kmy kids can choose what they like!
I’m glad you enjoy the egg muffins Jana!
I made these using peppers, Mushrooms, tomato, spinach, and low fat Mozzarella cheese. (Vegetarian) I seasoned the veggies with garlic powder and onion powder while they cooked. Super delicious
That sounds delicious! I love this combination!
Looking forward to making these yummy meals for my family on a budget. Thanks
Delicious and easy. Putting this into my regular rotation. Tastes so yummy you forget that it’s healthy!
Glad to hear that! I am so glad that you love these egg white muffins.
Just made these for my Finacee as he travels to work some mornings. Love them…Perfect size and healthy. Great taste
That is a great idea! I am glad that he loves these egg muffins!