Go Back
EGG WHITE MUFFINS centered hero view, clean and uncluttered
Thomas Baker

Egg White Muffins Quick Delicious Recipe Secrets

Discover these easy egg white muffins that offer a delicious, healthy on-the-go breakfast option. Packed with protein and low in fat, these high protein egg white muffins are freezer friendly and perfect for busy mornings. Whether you're craving veggie egg white muffins or a savory ham and cheese egg white muffin twist, this recipe delivers a nutritious start to your day.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 12 servings
Ingredients Method Notes

Ingredients
  

  • 16 ounces egg whites
  • 1 cup cooked crumbled turkey sausage (or bacon/diced ham)
  • 1 cup bell peppers (chopped)
  • 1-2 cups spinach (chopped)
  • ½ cup cherry tomatoes (diced)
  • ½ cup onion (chopped)
  • ¾ teaspoon Kosher salt
  • ¼ teaspoon ground black pepper

Method
 

  1. Set the oven to preheat at 350°F and lightly grease a non-stick or silicone muffin pan.
  2. Pat the cherry tomatoes dry using a paper towel to remove extra moisture.
  3. Warm a non-stick skillet over medium-high heat, then add bell peppers and onions; cook for 2 to 3 minutes until softened.
  4. Add the crumbled sausage, spinach, and tomatoes to the pan and cook everything together for another 2 minutes.
  5. Spoon a generous tablespoon of the cooked mixture into each muffin cup.
  6. In a separate bowl, whisk the egg whites along with salt and pepper until blended.
  7. Pour the egg whites gently over the fillings in each muffin cup, making sure to leave about a quarter inch of space at the top.
  8. Bake the muffins in the oven for 23 to 30 minutes until they have puffed and a toothpick inserted comes out clean.
  9. Carefully run a knife around each muffin to loosen, then remove and serve warm.
  10. Store leftovers in a sealed container in the fridge and consume within 5 days.

Notes

  • Variations include adding cherry tomatoes, chopped spinach, and mozzarella cheese for a tomato spinach mozzarella version, or swapping sausage for bacon with cheddar cheese for a bacon cheddar twist. Use pre-packaged egg whites to save time. Cheese such as shredded cheddar or feta (¼ to ½ cup) can be mixed in before baking. To freeze, cool muffins fully, place them in airtight containers or bags, and freeze for up to 3 months. Reheat in the microwave for 45 seconds or until warm.