There’s something so comforting about the smell of eggs cooking in the morning, isn’t there? Egg white muffins are popping up everywhere on TikTok and Pinterest, and for good reason! They’re light, fluffy, and oh-so-easy to whip up, making them a trendy breakfast choice for busy mornings.
This simple recipe blends protein-packed egg whites with your favorite veggies and cheese think spin, ham, or even a sprinkle of cheddar, like a mini frittata you bake right in your muffin tin. Cozy and pantry-friendly, these bites are just what you need when you’re on the go. Full details in the blog!
Growing up, my mornings always included something eggy, whether it was my dad’s extra cheesy omelets or my mom’s quiche. Now, I whip these up for my own family, and let me tell you, they’re a hit every time. I tested it. You’ll love the secret!
Enjoy a quick and healthy breakfast with these egg white muffins. Packed with protein and veggies, they are perfect for a nutritious start. Ideal as a make ahead egg white muffins recipe that’s both high protein egg white muffins and healthy egg white muffins.
Ingredients
Scale
16 ounces egg whites
1 cup cooked crumbled turkey sausage or bacon or 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
Instructions
Set your oven to 350°F and coat a non-stick or silicone muffin pan well with cooking spray.
Pat the cherry tomatoes dry using a paper towel to remove extra moisture.
Warm some olive oil in a non-stick skillet over medium-high heat and cook the bell peppers and onions for 2 to 3 minutes until softened.
Add the cooked meat, spinach, and tomatoes, then cook together for 2 more minutes before spooning about one heaping tablespoon into each muffin cup.
In a separate bowl, whisk the egg whites thoroughly with salt and pepper, then pour the mixture over the fillings in each muffin cup, leaving about ¼ inch space from the rim.
Bake for 23 to 30 minutes until the muffins have puffed up and a toothpick comes out clean.
Carefully loosen the edges with a knife to pop out the muffins and serve warm, optionally topping with extra tomatoes, salsa, or hot sauce.
Notes
Variation: Tomato spinach mozzarella: Add in cherry tomatoes chopped spinach and mozzarella cheese Bacon cheddar: Swap the sausage for bacon and add cheddar cheese Tip: Use an egg white carton to make this recipe even easier If you’d like to add cheese feel free to mix in ¼-½ cup shredded cheddar or feta cheese before baking Freezer tip: Allow egg muffins to completely cool and then place in an airtight container or ziptop bag Then freeze for up to 3 months Reheat in microwave for 45 seconds or until warm
Prep Time:10 minutes
Cook Time:25 minutes
Category:Main Course
Method:Baked
Cuisine:American
Nutrition
Serving Size:1 muffin
Calories:100 kcal
Sugar:2g
Sodium:300mg
Fat:3g
Saturated Fat:1g
Unsaturated Fat:1g + 1g
Trans Fat:0g
Carbohydrates:4g
Fiber:1g
Protein:12g
Cholesterol:0mg
Why You’ll Love This Recipe
These egg white muffins are not just a healthy breakfast choice; they also bring a delightful twist to your morning routine! Each muffin is fluffy, filled with savory goodness, and incredibly easy to make. Plus, they’re packed with protein, making them perfect for a busy day ahead.
Make-Ahead Friendly: Prep a batch on the weekend, and you’ll have breakfast ready for the week!
Customizable: Switch up the ingredients based on what’s in your fridge think fresh herbs or different meats!
Kid-Approved: These little bites aren’t just for adults; kids love them too! They’re colorful and fun to eat.
Key Ingredients & Tools
Let’s talk about what you’ll need to create these delightful muffins. Luckily, the ingredients are straightforward, and you might already have them on hand. A quick trip to the grocery store for egg whites and fresh veggies will do the trick!
Egg Whites: The star of the show! Choose carton egg whites for convenience, or use fresh ones. Just remember to whisk them well until frothy!
Veggies: Bell peppers, cherry tomatoes, spinach, and onion add a nice crunch and flavor.
Meat: We’re using turkey sausage, but feel free to swap in bacon or diced ham for a salty kick.
Kitchen Tools: A non-stick or silicone muffin tin is essential. It makes removing these savory bites so much easier!
Simple Steps to Make It
Ready for the fun part? Making these muffins is as easy as pie… or should I say muffins! Here’s how it’s done:
Preheat your oven to 350°F and generously spray a muffin tin with cooking spray.
Prepare your veggies: sauté the bell peppers and onions in a bit of olive oil for a couple of minutes until they soften. Toss in the spinach and tomatoes and cook for another minute.
In a bowl, whisk together the egg whites with salt and pepper until nice and frothy. Then, layer your sautéed veggies and meat into each muffin cup about a tablespoon each.
Pour the egg whites over the mixture in each cup, filling them nearly to the top.
Bake in the oven for about 25 minutes, or until they’re puffed and a toothpick inserted comes out clean.
Step
Duration
Preheating Oven
10 mins
Sautéing Veggies
5 mins
Baking Muffins
25 mins
Total Time
40 mins
Easy Customizations
Here’s the beauty of these muffins: they’re incredibly adaptable! If you want to surprise your taste buds, try these twists:
Cheesy Addition: Mix in some shredded cheddar or feta before baking to elevate your muffins to a whole new level.
Different Meats: Use any cooked meats you prefer maybe leftover chicken or a spicy chorizo for a flavor boost.
Vegetarian Option: Skip the meat entirely and add extra veggies or a dollop of ricotta if you’re feeling fancy!
How to Serve & Store
Once these egg white muffins come out of the oven, let them cool slightly before popping them out of the tin. They’re perfect as is, but a drizzle of salsa or hot sauce adds a fun twist.
Storage is simple! Here’s how to keep them fresh:
Fridge: Store muffins in an airtight container in the fridge. They’ll stay fresh for up to five days.
Freezer: For longer storage, freeze them! Make sure they’re completely cool, then pack them in a freezer-friendly bag or container. They’ll keep well for up to three months.
Reheating: Warm them in the microwave for about 45 seconds to a minute, or until heated through and ready to enjoy.
Expert Says
Egg white muffins are a fantastic choice for a high-protein breakfast that’s low in fat. The protein in egg whites aids muscle repair and helps keep you full longer. Adding vegetables not only enhances flavor but also boosts nutritional content, making each bite a wholesome delight.
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The Trials of My Egg White Muffins
Let me tell you, perfecting these egg white muffins was no easy feat! After a few attempts that looked more like scrambled eggs in a cup than the fluffy wonders I envisioned, I finally found the magic ratio of ingredients. Now, they’re my go-to for busy mornings and packed with all the flavors my family loves.
FAQs ( Egg White Muffins )
Can I use whole eggs instead of egg whites?
You can definitely use whole eggs instead of just egg whites. However, keep in mind that this will change the texture and increase the fat content. If you prefer a lighter muffin, stick with egg whites.
How do I store leftover muffins?
Store leftover muffins in an airtight container in the refrigerator for up to a week. You can also freeze them for longer storage; just reheat them in the oven or microwave before enjoying.
Can I add vegetables to the recipe?
Yes, adding vegetables like spinach, bell peppers, or zucchini can enhance flavor and nutrition. Just make sure to chop them finely and consider squeezing out excess moisture to avoid sogginess.
How long do I bake the muffins?
Bake the muffins at 350°F for about 20-25 minutes. They are ready when they are lightly golden on top and a toothpick inserted in the center comes out clean.
Can I make the muffins ahead of time?
Yes, these muffins are great for meal prep! You can make them ahead of time and store them in the refrigerator or freezer. They reheat well, making them perfect for quick breakfasts.
Conclusion
And there you have it a batch of delightful egg white muffins ready in about 40 minutes! You’ll love how these little bursts of flavor fill your kitchen with a cozy aroma, perfect for starting your day on a bright note. They’re light, fluffy, and absolutely delicious, making every bite feel like a warm hug. Trust me, your mornings will thank you!
Want to mix things up? Toss in some fresh herbs or sprinkle your favorite cheese for an extra flavor kick. If you find yourself with leftovers, just pop them in an airtight container to keep fresh in the fridge for up to five days a quick microwave reheat, and you’re set! A trick I learned from my aunt’s kitchen is to add a dash of hot sauce for a zingy twist when serving.
I’d love to hear your thoughts or see your creations! Did you grow up with something like this in your house? Share your memories, and don’t forget to save or share this recipe with your loved ones. Cooking is more fun when we do it together, so let’s spread the muffin love!
Sharing a handpicked collection of easy, healthy recipes made in our family kitchen. Rachel brings comforting classics, while Emily adds fresh, modern ideas together creating meals that are simple, flavorful, and family-friendly.
