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Home » Recipes » Breakfast » Eggs » Egg White Muffins

Sep 6, 2019(updated June 26, 2022)

Egg White Muffins

4.37 from 47 votes
By Dani Spies
Jump to Recipe Jump to Video Print Recipe

This post may contain affiliate links.

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 on a plate

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 to 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.

egg white muffins topped with diced avocado

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.

  1. 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.
  2. Mix-ins. Chop and combine your mix-ins in a medium to large bowl, and then divide them among the muffin cavities.
  3. 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.
  4. 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.
  5. 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!
how to make egg white muffins

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 macronutrients.

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 want 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.
egg muffins stacked on a plate

How to Store & Reheat Egg White Muffins

To store:

  • 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.

To reheat:

These are easy to reheat in the microwave! They are also delicious cold and at 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.
egg white muffins stacked on a plate

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 on a plate
Print Recipe
4.37 from 47 votes

Egg White Muffins

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. 
Course: BREAKFAST, eggs, KITCHEN BASICS, meal prep
Cuisine: American, gluten free, low carb + keto, Mediterranean, nut free, vegetarian
Author: Dani Spies
Prep Time15 mins
Cook Time25 mins
Total Time40 mins
Servings: 12 muffins
Calories: 34kcal

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
US Customary – Metric

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 among the 12 muffin cups.
    veggies divided into muffin cups
  • Combine egg whites, cottage cheese, salt, pepper and garlic powder in a blender and blend until light and frothy.
    egg whites and cottage cheese blended in a blender
  • Pour the egg mixture over the veggies, again, doing your best to divide the eggs as evenly as possible among all 12 muffin cups.
    pour egg mixture over veggies
  • Place tray in the oven and bake for 25 minutes or until the eggs have fluffed up and are cooked through.
    cooked egg white muffins in a muffin pan
  • 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 the egg whites with 12 whole eggs, 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

Eggs, Gluten Free, Low Carb + Keto, Meal Prep, Nut Free, Paleo, Recipes, Vegetarian

About Dani Spies

Dani Spies is the founder and host of Clean & Delicious; a weekly cooking show on YouTube and a healthy eating blog that celebrates real, whole foods! She takes a holistic approach to health and wellness and is loved for her approachable, down to earth style both in and out of the kitchen.

Learn MoreWork With Me

Reader Interactions

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    If you loved this recipe please leave a comment and star rating below. Questions are also welcome. Cheers!

    Recipe Rating




    Comments

  1. Nikki says

    September 6, 2019 at 2:38 pm

    I love these. They are easy to make, versatile and convenient. I usually bake them and the silicone cupcake wraps, wait for them to cool, wrap them individually in Saran Wrap, throw them into the freezer in a freezer bag and microwave them when I want one or two. This will last at least a month but taste so good that they never make it that far.

    Reply
    • Dani says

      September 8, 2019 at 8:18 pm

      Haha! Ours barely lasted 3 days and I made a double batch. I hope you enjoyed them.

      Reply
  2. Kristen Berry says

    September 6, 2019 at 3:36 pm

    Hi Dani,

    I would love to make these tonight. Do you think I could use plain greek yogurt as I don’t have cottage cheese on hand?

    Thanks for all of your great recipes!

    Kristen Berry

    Reply
    • Dani says

      September 8, 2019 at 8:17 pm

      Hi Kristen! I bet that would work just fine.

      Reply
  3. Char Wilcox says

    September 17, 2019 at 11:54 am

    I made these and they turned out great. Poured a little salsa over them, most things taste better with a little salsa don’t you think, and they were awesome. Thanks for all your work trying to keep families and individuals healthy

    Reply
    • Laurie says

      October 2, 2019 at 7:48 pm

      Dani I love your recipes!

      Kirsten did you try these using the Greek yogurt instead of cottage cheese? I was wondering the same thing and thought I’d ask if you tried it and if so how did they turn out?!

      Reply
      • Dani says

        October 3, 2019 at 6:00 am

        Thanks so much Laurie! I’m so happy to hear that. I also would love to hear how this worked with Greek yogurt!

        Reply
  4. Susan says

    January 7, 2020 at 11:40 am

    5 stars
    These are excellent and I’ve made them several times. After cooling, I freeze them on a parchment lined cookie sheet then toss in a ziploc bag. When reheating in the microwave, I simply line the plate with a paper towel to absorb the liquid. Great for a quick breakfast!

    Reply
    • Dani says

      January 14, 2020 at 8:22 pm

      Hi Susan! So glad you have been enjoying them. Thanks for sharing your tips.

      Reply
  5. Christine says

    February 12, 2020 at 9:49 pm

    5 stars
    I used greek yogurt instead of cottage cheese (it was what I had) and they were great. I opted to use whole eggs too. I can’t wait to make them again. I will try the cottage cheese next time.

    Reply
    • Dani says

      February 13, 2020 at 9:51 am

      So glad you enjoyed them! And goos to know that the Greek yogurt worked as well. Thanks for the tip Christne!

      Reply
    • Carol says

      March 28, 2020 at 8:20 am

      Hi Dani –
      I can’t wait to try these. Can the cottage cheese be eliminated and replaced with more egg-whites ?
      Thank you
      Carol

      Reply
      • Dani says

        April 3, 2020 at 5:29 pm

        I’m pretty sure that would work, but I’ve never tried it myself.

        Reply
  6. Lisa Crown says

    March 12, 2020 at 5:01 am

    5 stars
    This is a great recipe with is full of vitamins and protein and I have to say pretty fulfilling too. I made this last weekend and it was great and easy to cook. Thanks

    Reply
    • Dani says

      March 12, 2020 at 10:27 am

      So glad that you enjoyed it Lisa! thanks for coming back to leave a review.

      Reply
  7. Laurie Gregory says

    October 3, 2021 at 8:38 am

    Has anyone tried baking these with liners? Do they stick too much? I feel like they might peel off easily after freezing. Just trying to find a way to eliminate the extra fat.

    Reply
    • Dani says

      October 6, 2021 at 6:00 am

      I haven’t tried but I do think they may stick! I would spray liners with cooking spray if I were going to try it.

      Reply
  8. Denise McMahon says

    November 2, 2021 at 8:22 am

    5 stars
    Hi Dani
    I’ve just made these and they were fabulous!
    As I follow slimmimg world, I used 0%fat cottage cheese and they tasted fine.
    Also added chives and parsley to mix as well!

    Reply
    • Dani says

      November 6, 2021 at 11:11 am

      Hi Denise! I’m so glad you enjoyed them. Thanks for taking the time to rate them and to let me know.

      Reply

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Hi, I’m Dani.

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