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
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:
- Egg White Omelette
- Overnight Oats (6 ways)
- Microwave Scrambled Eggs
- No-Bake Breakfast Cookies
- Avocado Toast
Egg White Muffins Recipe
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
Instructions
- 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.
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! :)