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4.37 from 36 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


  • 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 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!



*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.


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