Egg White Muffins

These easy-to-make egg white muffins are delicious, nutritious, and the perfect addition for your healthy breakfast meal prep. I love making these protein packed egg muffin cups on the weekend, so I have them ready to enjoy for a busy weekday morning.

I love taking time to meal prep on the weekends and egg muffins almost always make it onto the menu.  They’re delicious, convenient, easy-to-make, and the flavor possibilities are endless.

So I thought, why not bump up the protein and make some egg white muffins for a change?  Blending the egg whites with cottage cheese creates a light, fluffy egg white muffin that can be stuffed with just about any filling you would add into an omelet or frittata.

I decided to stir in some of my favorite veggies including; spinach, peppers, and tomatoes but any vegetables would be delicious! And if you wanted to add some even bigger flavors (and some more protein) try chopping up some ham, apple sausage or Canadian bacon.

Should I Eat Whole Egg Or Egg White?

Let’s start by saying there is no right or wrong decision here.  Eggs are not better than egg whites, and egg whites are not better than eggs.  They simply offer different nutrients and macro nutrients.

Egg whites are high in protein while being super low in fat, cholesterol and calories.  Mixing them with veggies is a great way to pack in a protein rich breakfast while sneaking in some super nutrient dense vegetables.  I personally love the egg white muffins when I am coming back from a big workout and wanting to bump up my protein intake a bit.

Whole eggs on the other hand offer both protein and healthy fats while packing in plenty of other nutrients as well.  Vitamin A, D, E, K, a range of B vitamins, and folate, are just a handful of the goodness found in a whole egg.  Many argue that whole eggs are one of the most nutritious foods on the planet.

If you can get your hands on pastured eggs, they are even better (and more delicious!).

If you want to use whole eggs for this recipe, you would sub in 6 whole eggs for one cup of egg whites.  Doing a 50/50 split of both eggs and egg whites is also a delicious option.

How Many Egg Whites In A Cup?

I usually buy my egg whites pre-separated but if you plan to separate the eggs yourself, you will need somewhere between 8-10 egg whites per cup.

How To Store Egg White Muffins

I like to store my egg white muffins in the fridge.  I place them in an airtight container and they will happily last up to 5 days.  

How To Freeze Egg White Muffins

You can also freeze your egg white muffins.  First lay them on a rimmed baking that’s lined with parchment paper.  Then pop them in the freezer for a pre freeze (30 minutes or so should do).  Next, transfer them to a freezer-friendly air tight container or a freezer bag and pop back into the freezer.  The muffins will last for months in the freezer.

When you are ready to eat your egg white muffins, pop them in the microwave for a minute or so to warm them up.  They are also delicious cold and room temperature, so you have options.

If you want to be extra fancy, try topping them with some diced tomatoes and avocado (guacamole is also delish!).  So easy and so good!

More Healthy Breakfast Meal Prep Ideas

• DIY Freezer Family Egg Sandwiches
• Banana Oatmeal Muffin Cups
• Western Egg Muffins
• Healthy Breakfast Cookies

Thanks so much for reading! You can watch the video down below and if you make this recipe I would love for you to give it a ★ rating below.  And be sure to follow me on YouTube, Pinterest, Instagram and FaceBook for more healthy food inspiration!

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4.6 from 10 votes

Egg White Muffins | Healthy Breakfast Meal Prep

Egg white muffins are delicious, nutritious, recipe to add to a healthy breakfast meal prep menu. Try doubling the recipe so you have a tasty, protein packed egg white muffin cups ready to enjoy for a busy weekday morning.

Prep Time15 mins

Cook Time25 mins

Total Time40 mins

Course: BREAKFAST, DIET, eggs, KITCHEN BASICS, meal prep

Cuisine: American, gluten free, low carb + keto, Mediterranean, nut free, Paleo, vegetarian

Servings: 12 muffins

Calories: 34kcal

Author: Dani Spies

Ingredients

• 1 cup baby spinach, chopped
• 1/2 cup diced bell peppers
• 1/2 cup baby tomatoes, diced
• 2 cups egg whites
• 1/2 cup cottage cheese
• 1/2 teaspoon kosher salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon garlic powder

Instructions

• Pre-heat oven to 300ºF.
• Coat a 12-cup muffin tray with cooking spray.
• Combine all prepared veggies in a medium mixing bowl and then evenly divide the veggie mixture amongst the 12 muffin cups.
• Combine egg whites, cottage cheese, salt, pepper and garlic powder in a blender and blend until light and frothy.
• Pour the egg mixture over the veggies, again, doing your best to divide the eggs as evenly as possible amongst all 12 muffin cups.
• Place tray in the oven and bake for 25 minutes or until the eggs have fluffed up and are cooked through.
• Cool before removing from the pan. They should pop out easily if you greased your pan really well.
• Serve immediately or pop into the fridge or freezer. To re-heat, microwave the muffins for 45-60 seconds or until thawed. Enjoy!

Notes

*You can replace 12 whole eggs in place of the egg whites if you prefer.  Or try 6 whole eggs and one cup of egg whites.

**Try topping your muffins with some tomato and avocado.  If you like spicy, try a bit of Sriracha mixed with Greek yogurt.

Nutrition

Serving: 1muffin | Calories: 34kcal | Carbohydrates: 1g | Protein: 6g | Fat: 1g | Saturated Fat: 1g | Cholesterol: 1mg | Sodium: 199mg | Potassium: 117mg | Fiber: 1g | Sugar: 1g | Vitamin A: 493IU | Vitamin C: 9mg | Calcium: 13mg | Iron: 1mg

Course: BREAKFAST, DIET, eggs, KITCHEN BASICS, meal prep

Cuisine: American, gluten free, low carb + keto, Mediterranean, nut free, Paleo, vegetarian