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Egg White Muffins

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! 

Best egg white muffins on a cooling rack.
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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.

Egg white muffin ingredients on the counter.

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.
  1. Chop and slice: Cut up all the vegetables and ingredients prior to sauteing.
  2. 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.
  3. 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.
  4. 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.
Egg white muffins in a muffin pan.

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.


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


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


  • 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!!!”

Egg white muffins on a cooling rack.

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 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 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 53 votes
↑ Click stars to rate now!
Author: Jamielyn Nye
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! 
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 12



  • 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


  • 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.


  • Tomato spinach mozzarella: Add in cherry tomatoes, chopped spinach and mozzarella cheese 
  • Bacon cheddar: Swap the sausage for bacon and add cheddar cheese.
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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