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Egg White Muffins

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! 

Egg muffins stacked on top of each other.
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Healthy Egg White Muffins

If you’ve followed me for a while, you know I love to make my frittata recipe into 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!

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. Even add in flavorful meat from 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 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!

Cooking the meat and veggies for egg white muffins in a pan on the stove.

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!

The process of making egg white muffins in a four step collage.
  • 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. 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 or transform them into hash brown breakfast cups which are more decadent but delicious.


  • Breakfast sausage (turkey or pork)
  • Bacon
  • Ham


  • Bell peppers
  • Spinach
  • Cherry tomatoes
  • Onion
  • Zucchini
  • Mushrooms
  • Broccoli
  • Diced potatoes


  • Cheese
  • Spices
  • Salsa
  • Hot Sauce

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

Six muffins with vegetables and cheese in muffin tins.

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!!!”

Egg white muffins in a muffin tin.

Recipe FAQs

Why are my egg muffins rubbery?

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.

Why did my egg cups deflate?

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.

Are egg muffins healthy?

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.

Egg white muffins stacked on top of each other with tomatoes garnished.

Storing, Freezing, and Reheating

So many ways to store these egg muffins. They are perfect for making ahead, reheating, or making them the day of. 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: Let them 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 mini egg frittatas, egg Mcmuffin recipe, this easy frittata recipe or keep it simple with this hard boiled egg recipe.

More Healthy Breakfast Ideas

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egg white muffins with tomatoes on top

Egg White Muffins Recipe

5 from 22 votes
↑ Click stars to rate now!
Author: Jamielyn Nye
These egg white muffins are full of protein and veggies. They are great for Whole30, 21-Day Fix or Paleo diets. Less than 50 calories.
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 12


  • 2 cups 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


  • Preheat oven to 350°F. Generously spray a non-stick or silicone muffin tin with nonstick cooking spray.
  • 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.


Tip: Use an egg white carton to make this recipe even easier.
If you’d like to add cheese, feel free to mix in 1/4-1/2 cup shredded cheddar or feta cheese before baking. 
Freezer tip: Allow egg muffins to completely cool and then place in an airtight container or ziptop bag. Then freeze for up to 3 months. Reheat in microwave for 45 seconds, or until warm. 


Serving: 1muffin | Calories: 49kcal | Carbohydrates: 3g | Protein: 6g | Fat: 1g | Saturated Fat: 1g | Cholesterol: 1mg | Sodium: 306mg | Potassium: 129mg | Fiber: 1g | Sugar: 1g | Vitamin A: 654IU | Vitamin C: 18mg | Calcium: 8mg | Iron: 1mg

Nutrition provided is an estimate. It will vary based on specific ingredients used.

Course: Breakfast
Cuisine: American

Did you make this recipe? Don’t forget to give it a star rating below!

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