These easy egg white muffins make the perfect grab and go healthy breakfast! They have loads of veggies, cheese and protein packed eggs whites to keep you fueled all morning long. This egg white muffin cups recipe is perfect for meal prep and everyone will love it!
Start your day off on the right foot with these incredibly easy and delicious Cheesy Egg White Muffins. They are so flavorful, simple to make, and are perfect for meal prep since they store and reheat beautifully!
This egg white muffins recipe (aka egg white cups) is easy to make and packed with protein! My kids love them as a quick breakfast on busy mornings with a side of turkey bacon and a biscuit.
We also love these Veggie Egg White Bites and these cottage cheese egg bites that are also great for meal prep.
Healthy Egg White Muffins Recipe
This is an egg white muffin recipe to look forward to for a quick grab-and-go breakfast you can take with on on your way out the door to work or the park, wherever you are off to. Plus, you get your protein and veggies in early in the day which will help you make better food decisions all day long.
How Much Protein is in Egg Whites?
Egg whites are almost entirely protein with very little fats and carbs. One large egg white has around 3.6 grams of protein. These egg white muffins have about 20 grams of protein and under 200 calories for 3 egg muffins, which is amazing!
Why you’ll love these egg white muffins
- Very easy to whip up in a few simple steps
- Protein packed breakfast
- Cheesy, hearty and packed with flavor
- Perfect for meal prep
- Easy to take on the go
Ingredients You’ll Need
You only need a few simple ingredients to make these delicious egg white cups with loads of veggies. Here is what you’ll need to make them:
- Egg whites – you can use fresh egg whites or carton egg whites in this recipe.
- Veggies – I used fresh spinach, bell peppers, chives and mushrooms but you can use any veggies you like, see suggested variations below.
- Cheese – I like the addition of the cheddar cheese but you can leave it out if you need to keep this egg white muffins recipe diary-free. You can also use shredded mozzarella, feta cheese, or goat cheese.
- Seasoning – alt, and pepper for added flavor.
- Olive oil – is used to cook and flavor the mushrooms.
How to make egg white muffins with veggies
Here is a summary for how to make these amazing protein packed egg white muffins with step by step photos to guide you. Get the complete list of recipe ingredients, instructions and nutrition in the recipe card at the bottom of this post.
- Sauté the mushrooms in some olive oil for extra flavor. Then allow them to cool for a few minutes.
- Combine the chopped spinach, mushrooms, bell peppers, chives, cheese, egg whites, salt and pepper in a mixing bowl.
3. Divide the mixture between the muffin cups in a prepared muffin pan and top with the shredded cheese.
4. Bake until firm and golden, about 22-25 minutes.
5. Allow the egg muffins to cool for a few minutes before removing them from the pan.
6. Serve and enjoy!
Storing, freezing and reheating tips
You can easily make these veggie-loaded egg white muffins ahead and store them for up to 4 days for quick and healthy breakfasts and snacks all week long or freeze them for up to 30 days.
- To store them in the refrigerator, let the muffins cool completely and place them into an airtight container lined with a clean paper towel to help whisk any moisture that may get on them while being refrigerated. Keep them in the refrigerator for up to 4 days.
- To freeze these egg muffins, transfer them to a freezer-friendly bag or container and keep them in the freezer for up to one month.
- Reheat them from the refrigerator in the microwave until fully heated through – about 45-60 seconds.
- Reheat them from the freezer by allowing them to thaw in the fridge overnight or on the counter for a few minutes (10-15), then warm them in the microwave.
Serving suggestions
These egg white breakfast muffin cups are great on their own or with a side of fresh fruit. Here are some other yummy recipes that also pair great with these egg white muffins.
- Enjoy them with a Mixed Berry Smoothie or a Simple Green Smoothie for even more fiber and vitamins.
- Serve them as a side dish with some Almond Flour Pancakes or some Oatmeal Banana Pancakes.
- Pair them with some Avocado Toast for a healthy family breakfast even the kids will love!
Recipe variations For Egg White Breakfast Muffins
- Switch up the veggies. You can use any veggies you have on hand in this recipe. You want to make sure to cook most veggies first before you add them to the egg whites and chop them up so they can easily fit in the muffin cups. I like to use zucchini, tomatoes, corn, broccoli, and chopped red onion as veggie alternatives in this recipe.
- Add in some more protein. You can also add in some cooked sausage, bacon, or even some ground turkey.
- To make this recipe Whole30-friendly and dairy-free simply leave out the cheese.
More Healthy low-carb breakfast recipes to try
- Spinach and Feta Wrap
- Sausage and Pepper Egg Muffins
- Mini Broccoli Cheddar Crustless Quiche
- Mushroom Asparagus Crustless Quiche
- Healthy Crustless Ham and Broccoli Quiche
- Cottage Cheese Egg Bake
Did you try this egg white muffins recipe? If you did then leave a rating and comment below. I would love to hear how yours turned out!
Print
Cheesy Egg White Muffins
- Total Time: 32 minutes
- Yield: 12 egg white muffins 1x
- Diet: Gluten Free
Description
These easy egg white muffins make the perfect grab and go healthy breakfast! They have loads of veggies, cheese and protein packed eggs whites to keep you fueled all morning long. This egg white muffin cups recipe is perfect for meal prep and everyone will love it!
Ingredients
- 1 tablespoon olive oil
- 1 cup sliced baby Bella mushrooms
- ½ teaspoon kosher salt
- ¼ teaspoon ground black pepper
- 2 cups egg whites – I used store-bought
- 1 cup chopped spinach
- ½ cup diced green bell peppers
- ½ cup shredded cheddar cheese
- 1 tablespoon chopped chives – dried or fresh
Instructions
- Preheat the oven to 350° F and spray a 12-cup muffin pan with cooking spray to prevent sticking.
- Prep the veggies. Chop up the mushrooms, peppers and spinach so they fit easily in the muffin cups.
- Sauté the mushrooms. Heat about 1 tablespoon of olive oil in medium size pan then add in the sliced mushrooms and cook over medium heat for 5-6 minutes. Add in a pinch of salt and pepper and toss them in the pan right at the end to get them nice and golden brown. Set them aside to cool.
- Combine everything. Add the mushrooms, spinach, peppers, and ¾ of the cheese to a mixing bowl along with the egg whites and stir everything together to make the muffin mixture. Sprinkle in the chives and some salt and pepper.
- Divide the egg white veggie mixture evenly between the muffin cups in the muffin pan. Use a ⅓ cup measuring cup to pour the mixture into the muffin cups evenly. It should fill up all 12 muffin cups about ¾ of the way full. Then top each one with some of the remaining shredded cheese.
- Bake. Cook the egg muffins at 350° F for 22-25 minutes until the egg is firmly set and the edges of the muffins are lightly golden brown. Remove and let cool for a few minutes.
- Serve. Run a butter knife around the edges of each muffin to carefully release them from the pan. Serve warm and enjoy!
Notes
- Switch up the veggies. You can use any veggies you have on hand in this recipe. You want to make sure to cook most veggies first before you add them to the egg whites and chop them up so they can easily fit in the muffin cups. I like to use zucchini, tomatoes, corn, Broccoli and chopped red onion as veggie alternatives in this recipe.
- Add in some more protein. You can also add in some cooked sausage, bacon or even some ground turkey.
- To make this recipe Whole30-friendly simply leave out the cheese.
- Store leftovers in an airtight container in the refrigerator for up to 4 days.
- Reheat portions in the microwave for 15-20 seconds or until warmed through.
- Prep Time: 10 minutes
- Cook Time: 22 minutes
- Category: Healthy Breakfast
- Method: oven
- Cuisine: American
Delicious. I added 1 strip of bacon finely chopped and a tablespoon of finely chopped yellow onion because I didn’t have chives. Aiming for 20 G protein breakfast so I ate three muffins and .7 Oz of cheese! Half a pear and orange were a great compliment.
Hi, Linda! That sounds delicious! I am so glad you liked it!