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.
Love!! I’ve never had much of a palette for meats, so this protein source is perfect for me! Egg whites have always been my go to, so this recipe will be pinned and used! Thanks for sharing it!
You are welcome! I am so glad that you love it!
Super easy and yummy! Great to heat up
Has anyone used these with the jumbo 3.5in. muffin pan? I was wondering how much longer the cooking time would be.
I have not tried baking with the larger muffin pan. Let me know if you try it, how it turns out.
I actually just made these today 5/1/2023 for the first time & like most recipes I have to tweak them with ingredients I can have & that I had on hand, i.e. I used dry chives & some dill instead of onions which my husband doesn’t like, so I improvised :) This is a fantastic starter recipe that you can make your own! I used cage free, cruelty free, organic egg whites, which made the final result look more yellower, yours looked whiter. I used avocado oil spray for my pan instead of olive oil. I don’t use a lot of oil in my cooking in general & find olive oil to be so much greaser & heavier in the end result. I do love olive oil though! :) Avocado oil was lighter & I also wiped out the cup cake cup a bit so there was only a thin layer of oil remaining. It was much better, not so oily. Yours didn’t look oily around the edges, did you use a silicone pan?? Does silicone work better? I also have a convection oven & mine took an extra 5 minutes to cook & my prep time was longer because of it being my first time. Just fyi. They were fluffy & juicy from the peppers & tomatoes, I only used 1 cup of Spinach, my preference, & it was plenty. I kept it all vegetables & added turkey bacon & avocado toast as my sides. This recipe was a joy to make & I will be adding it to my “mom/grandma” Recipe cookbook for my daughter & granddaughter to hand down. Thank you for your time, effort & creativity. Keep’em coming!! Yummy! :)
I make these all the time and keep them in the fridge for a quick snack or breakfast! Love them!
These were perfect for quick breakfasts when I had little time to make anything.
So glad you enjoyed the egg white muffins!
These make for such a quick and easy breakfast! I’m always on the go, so these help make mornings easier.
These were excellent for meal prepping!
Great! One of our meal prep favorites too!
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!!!
Sounds delicious! So glad you enjoyed the recipe, Brenda :)
Any good tips for sides other than toast?
A berry fruit salad or hash browns are always easy and delicious options :)
How many calories in one?
50 calories :)
Easy peasy!!! And I’m not a cooker! Very quick and easy for those on the go people
So happy you enjoyed them, Chanice!
These were so good. I used mushrooms, onions, peppers, celery and broccoli with a little shredded cheese and back bacon. I put some cayenne pepper in the egg whites for a little heat. Jamielyn I love how easy and how you can customize this to suit your needs. Will make these for my husband minus the veggies and just use meat and cheese, he can’t eat veggies. This is a 10 star recipe.
I’ve been buying Power Breakfast Sandwiches at Dunkin before I go into work in the morning. This weekend I made these little beauties for my upcoming work week! I replaced spinach (very bad for kidney stones) with fresh mushrooms. I skipped the sausage all together. I don’t think I whisked the egg whites enough? But better luck next time. Shredded cheddar cheese on top made them delightful. Thank you for your recipe!
So glad you were able to make them at home and make adjustments to fit your needs :)
Delicious! The directions are clear. I added cheese to mine. YUM!
Hi. You don’t have olive oil in the ingredients list, but you say to use it in the recipe? Also, not sure what you mean about the egg carton making it easier. What would you use that for? Otherwise, this recipe sounds great and I plan to make it today!
Hi! You can use 1 Tb olive oil or any kind of oil in your frying pan before adding the veggies so it doesn’t stick to your pan. I’m not sure where you read about egg cartons, I can’t find that in the post. Were you talking about the silicone muffin pan? I like to use those for easy clean up. Hope that helps! :)
The egg carton was in reference to buying egg whites in a carton so you don’t have to separate them.
Great recipe I’ve used it multiple times already with different variations!
Thanks for your comment, Darlene!
love these! perfect breakfast
I love egg muffins! These egg white muffins are awesome! Super easy to make and so versatile! :)