Delicious low carb Egg White Muffins are packed with protein and get a boost of veggies from spinach, bell pepper and tomatoes. You’ll love that these healthy, make-ahead egg muffins are an easy, tasty grab-and-go option for busy mornings.
Egg white muffins are delicious, nutritious, and the perfect addition to your healthy breakfast meal prep.
I love taking time to meal prep on the weekends and egg muffins almost always make it onto the menu. They’re easy to make, convenient, and the flavor possibilities are endless.
This recipe for egg muffins really packs in the protein too! The egg whites are blended with cottage cheese to create a light, fluffy breakfast cup that can be stuffed with just about any filling you would add into an omelet or frittata.
I kept my egg cups vegetarian and stirred in some of my favorite veggies – 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, chicken sausage, bacon or Canadian bacon.
Ingredients in Egg White Muffins:
Not only are these egg cups delicious, but they’re also made with super simple ingredients and are easy to customize. Here’s what you’ll need to make them:
- Veggies – Because I want this recipe to be filling and nutritious, I like to add plenty of fresh vegetables like spinach, bell peppers, and cherry tomatoes. Feel free to use any favorite veggies or what you have available in your kitchen. Just be sure to keep the ratio of add-ins about the same.
- Egg whites – You will need 2 cups of egg whites for this recipe. I like to buy mine pre-separated in a carton. If you plan to separate the eggs yourself, you will need somewhere between 8 to 10 eggs per cup of egg whites, so about 18 eggs total for this recipe.
- Cottage cheese – The addition of cottage cheese makes these egg muffins super fluffy and really boosts the protein.
- Salt, pepper, garlic powder – For delicious flavor!
How to Make Egg Muffins
This recipe is so simple to whip up and only takes about 15 minutes of hands-on time. Here’s the simple process:
For full, printable instructions, reference the recipe card at the bottom of the post.
- Prep. It is SUPER important to generously coat your muffin pan with nonstick cooking spray. Egg white muffins really love to stick to the pan, so you have to add a thick layer of the spray between the eggs and the pan. Preheat the oven to 300ºF.
- Mix-ins. Chop and combine your mix-ins in a medium to large bowl, and then divide them among the muffin cavities.
- Blend egg whites. Combine the egg whites, cottage cheese, salt, pepper and garlic powder in a blender until light and frothy. Pour this mixture over the veggies in the muffin cups.
- Bake. Place the pan in the oven and bake for about 25 minutes and until the egg muffins have fluffed up and are cooked through.
- Serve. Allow the egg cups to cool and then you can pop them out of the pan and enjoy immediately or refrigerate or freeze for later. If you want to be extra fancy, try topping them with some diced tomato and avocado (guacamole is also delish!). So easy and so good!
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 believe 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.
Customize These Egg Muffins
Feel free to mix and match veggies and add other ingredients in these healthy egg cups. Here are some options we suggest:
- Add meat – Try mixing in cooked bacon, Canadian bacon, ham, breakfast sausage, chicken or chorizo.
- Make it cheesy – Feel free to add some shredded Monterey Jack, Swiss, mozzarella, parmesan, cheddar, pepper jack, crumbled goat cheese or feta.
- Different veggies – Swap out the veggies in the recipe for whatever vegetables you love or have in the fridge. Mushrooms, onions, kale, broccoli, artichokes, sun-dried tomatoes and/or sweet potato are all great choices.
How to Store & Reheat Egg White Muffins
- In the fridge. These egg muffins keep in the fridge for up to 5 days. Simply allow them to cool completely to room temperature, then transfer to an airtight container and place them in the refrigerator.
- In the freezer. If you want to freeze your egg cups, simply place them in a freezer-safe bag or container after they’ve cooled completely. They should stay good frozen for up to 3 months.
These are easy to reheat in the microwave! They are also delicious cold and room temperature, so you have options.
- From the fridge. To reheat from the refrigerator, place the egg cups on a microwave safe plate and microwave for 20-30 seconds.
- From frozen. If they are frozen, I recommend reheating them for 45-60 seconds.
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!
Egg White Muffins
- 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
- 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 among 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 among 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!