Egg White Muffins

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    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!

    egg white muffins with tomatoes

    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!

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

    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

    egg filling in muffin pan

    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.

    egg white cups in muffin pan

    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.

    egg white muffins with tomatoes on top

    More healthy breakfast ideas:

    egg white muffins with tomatoes on top

    Egg White Muffins Recipe

    Course: Breakfast
    Cuisine: American
    Keyword: egg white muffins
    Prep Time: 10 minutes
    Cook Time: 25 minutes
    Total Time: 35 minutes
    Servings: 12
    Calories: 49
    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.

    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.

    Notes

    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. 

    Nutrition

    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
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