These egg white muffins are ideal for anyone looking for a healthy, portable breakfast. They’re low-carb, gluten-free, and dairy-free (if you choose), making them suitable for a wide range of diets. You can make a batch ahead of time and enjoy them throughout the week, saving time while staying on track with your nutritional goals. Plus, they’re easy to adapt with your favorite veggies, herbs, and proteins.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Egg whites
Spinach, chopped
Bell peppers, diced
Red onion, finely chopped
Cherry tomatoes, halved
Salt
Black pepper
Olive oil or nonstick spray (for greasing the muffin tin)
Optional add-ins: shredded cheese, mushrooms, or herbs
Directions
Preheat oven to 350°F (175°C) and lightly grease a muffin tin with olive oil or nonstick spray.
In a large bowl, whisk the egg whites until slightly frothy.
Stir in the chopped spinach, bell peppers, onions, and cherry tomatoes. Season with salt and black pepper.
Pour the mixture evenly into the muffin cups, filling each about ¾ of the way full.
Bake for 20–25 minutes, or until the muffins are set and lightly golden on top.
Let cool in the tin for 5 minutes, then carefully remove and serve warm or let cool completely for storage.
Servings and timing
This recipe makes 12 muffins. Preparation time: 10 minutes Cooking time: 25 minutes Total time: 35 minutes
Variations
Cheesy Version: Add shredded mozzarella, cheddar, or feta for added flavor.
Meat Lover’s: Mix in diced cooked turkey sausage, chicken.
Spicy Kick: Add chopped jalapeños or a dash of hot sauce.
Mediterranean Style: Include olives, sun-dried tomatoes, and crumbled feta.
Southwestern Twist: Add black beans, corn, and cumin for a Tex-Mex flavor.
Vegan Option: Use plant-based egg alternatives like JUST Egg.
Herb-Infused: Add chopped fresh parsley, chives, or basil for a fresh taste.
Storage/Reheating
Store egg white muffins in an airtight container in the refrigerator for up to 5 days. To reheat, microwave for 20–30 seconds until warmed through.
For freezing, allow the muffins to cool completely, then freeze in a single layer before transferring to a freezer-safe bag. Reheat from frozen in the microwave or oven at 300°F (150°C) until heated through.
FAQs
Can I use whole eggs instead of just egg whites?
Yes, you can use whole eggs if you prefer. About one whole egg equals two egg whites.
Do I need to cook the vegetables before adding them?
No, the veggies will cook while the muffins bake. Just chop them finely to ensure they soften.
Can I use liquid egg whites from a carton?
Yes, liquid egg whites work perfectly for this recipe and save time on separating eggs.
How do I prevent the muffins from sticking to the tin?
Use a nonstick muffin tin and spray generously with oil or use silicone muffin cups for easy release.
Are these muffins good for weight loss?
Yes, they’re low in calories and high in protein, making them a great choice for weight-conscious diets.
Can I make these ahead of time?
Absolutely. They store well and are perfect for weekly meal prep.
What’s the best way to reheat them?
Microwave for 20–30 seconds or reheat in the oven at 300°F (150°C) for 8–10 minutes.
Can I add milk to the egg mixture?
A splash of milk or dairy-free alternative can add creaminess, but it’s not necessary.
Do egg white muffins taste eggy?
They have a mild flavor, especially when seasoned well and paired with vegetables or cheese.
Can I make these without vegetables?
Yes, you can keep them plain or use other add-ins like herbs, meats, or cheeses.
Conclusion
Egg White Muffins are a wholesome, satisfying option for breakfast or snacking that fits seamlessly into a healthy lifestyle. Whether you’re meal prepping for the week or looking for a quick, protein-rich bite, these muffins are easy to make, easy to love, and endlessly customizable. Enjoy them warm or on-the-go for a nutritious start to your day.
Egg White Muffins are healthy, protein-packed breakfast bites filled with vegetables and seasonings. They’re low-carb, gluten-free, and perfect for meal prep, offering a portable and customizable way to start your day right.
Author:Catherine
Prep Time:10 minutes
Cook Time:25 minutes
Total Time:35 minutes
Yield:12 muffins
Category:Breakfast
Method:Baking
Cuisine:American
Diet:Low Calorie
Ingredients
2 cups egg whites (or liquid egg whites from a carton)
1 cup fresh spinach, chopped
1/2 cup bell peppers, diced
1/4 cup red onion, finely chopped
1/2 cup cherry tomatoes, halved
1/2 tsp salt
1/4 tsp black pepper
Olive oil or nonstick spray (for greasing the muffin tin)
Optional: 1/2 cup shredded cheese, mushrooms, or fresh herbs
Instructions
Preheat oven to 350°F (175°C). Lightly grease a 12-cup muffin tin with olive oil or nonstick spray.
In a large mixing bowl, whisk the egg whites until slightly frothy.
Add chopped spinach, bell peppers, red onion, and cherry tomatoes. Stir to combine.
Season with salt and black pepper. Add optional ingredients like cheese or herbs, if desired.
Pour the mixture evenly into the prepared muffin tin, filling each cup about ¾ full.
Bake for 20–25 minutes, or until muffins are set and lightly golden on top.
Let cool in the muffin tin for 5 minutes, then remove and serve warm or cool completely for storage.
Notes
Use silicone muffin cups for easy release and cleanup.Liquid egg whites from a carton are convenient and work well.Add your favorite mix-ins like cooked turkey sausage, jalapeños, or feta.Perfect for meal prep—store in the fridge or freezer for easy grab-and-go breakfasts.
