Name: Egg White Muffins Recipe
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 12
Ingredients: 2 cups egg whites; 1 cup cooked crumbled turkey sausage ((or bacon/diced ham) ); 1 cup bell peppers ((chopped)); 1-2 cups spinach ((chopped)); 1/2 cup cherry tomatoes ((diced)); 1/2 cup onion ((chopped) ); 3/4 tsp kosher salt; 1/4 tsp ground black pepper

Easy-to-customize egg white muffins that make the perfect healthy on-the-go breakfast. They’re high in protein, low in fat and downright delicious!

If you’ve followed me for awhile, you know I love to make mini egg frittatas. I recently made this egg white version and love it equally as much! They’re delicious and are great for macro counting, Whole30, low carb and gluten-free. Score!

If you’re looking for an easy (and healthy) on-the-go breakfast idea, these egg white muffins are perfect for you. Not only are they packed with protein and vegetables, but they also taste delicious too. Even my kids love them!

Whenever I’m counting macros, I make these on repeat because they are high in protein and low in fat. They’re also low-carb, gluten-free and perfect for meal prep.

I love that they’re so versatile and easy to customize with different vegetables and meat. Any of your favorites from the fridge will work. Trust me, once you make these egg white cups, they’ll become a staple in your weekly meal plan!

Favorite mix-in’s

There are so many ways to customize these egg white muffins. You can use sausage, ham, bacon or even leave out the meat. I like to use the precooked turkey sausage from Jimmy Dean when I’m in a hurry.

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.

Meat

Breakfast sausage (turkey or pork)
Bacon
Ham

Veggies

Bell peppers
Spinach
Cherry tomatoes
Onion
Zucchini
Mushrooms
Broccoli
Diced potatoes

Other

Cheese
Spices
Salsa
Hot Sauce

How to make egg white cups

Step 1: Cook veggies and meat on 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.

Step 2: 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.

Step 3: 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. Enjoy while hot!

Tip: Spray the muffin pan generously with olive oil spray. I like to use silicone muffin pans for easy clean up.

Storing, freezing and reheating

To store: Make sure the egg muffins have cooled, then store in the refrigerator in an airtight container or bag. They will keep in the fridge for up to 5 days.

To freeze: Let them cool completely, then place in an airtight container or freezer bag. Store in the freezer for up to 3 months.

Reheat from fridge: Reheat in microwave for 30 seconds, or until warm throughout.

Reheat from frozen: Reheat in microwave for 45 seconds, or until warm. You can also let them thaw in the fridge overnight, then microwave for about 30 seconds the next morning.

More healthy breakfast ideas: