Egg White Muffin Recipe

These protein-packed Egg White Muffins are a meal-prep dream as well as being incredibly customizable! Sautéing the veggies first ensures they are tender and flavorful, which along with the fluffy egg whites creates a light, airy bite that is so perfect for a grab-and-go breakfast.

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Egg White Muffin Recipe Ingredients

• 16 oz egg whites (carton works perfectly!)
• 1 cup cooked crumbled turkey sausage (or bacon/ham)
• 1 cup chopped bell peppers
• 1–2 cups spinach, chopped
• 1/2 cup cherry tomatoes, diced and patted dry
• 1/2 cup onion, chopped
• 3/4 tsp kosher salt
• 1/4 tsp ground black pepper
• Optional: 1/4–1/2 cup shredded cheese (feta, cheddar, mozzarella)
• Nonstick cooking spray (essential!)

How To Make Egg White Muffin Recipe

1. Preheat & Prep: Preheat your oven to 350°F (175°C). Spray a standard 12-cup muffin tin generously with nonstick cooking spray. I mean really spray it—egg whites love to stick!
2. Sauté Veggies: In a skillet over medium heat with a tiny splash of oil, sauté the chopped onions and bell peppers for 3-4 minutes until softened.
3. Combine Filling: Add the cooked sausage, chopped spinach, and diced tomatoes to the skillet. Stir for another minute just until the spinach wilts slightly. Remove from heat.
4. Fill the Cups: Spoon a heaping tablespoon of the veggie-sausage mixture into the bottom of each muffin cup. If using cheese, sprinkle a little on top of the veggies now.
5. Pour the Whites: In a large measuring cup or bowl with a spout, whisk the egg whites with the salt and pepper. Carefully pour the egg whites over the filling in each cup. Pro Tip: Only fill them about 3/4 of the way full; they will puff up like soufflés in the oven!
6. Bake: Bake for 23–30 minutes. They are done when they have puffed up significantly, are golden around the edges, and feel firm to the touch in the center.
7. Release: Let them cool in the pan for 5 minutes (they will deflate a little—totally normal). Run a butter knife around the edge of each muffin to loosen it, then pop them out.

Recipe Tips!

• Spray is Life: Egg whites are notoriously sticky because they lack the fat of the yolk. Use a high-quality nonstick spray or even better, use silicone muffin liners for zero sticking guaranteed.
• Dry Tomatoes: Tomatoes release water when cooked. After dicing them, pat them dry with a paper towel. If you skip this, your muffins might have soggy bottoms.
• Carton Convenience: Using a carton of liquid egg whites makes this recipe incredibly fast. No cracking, no separating, no wasted yolks!
• Flavor Boost: Egg whites can be bland. Don’t be shy with the salt, pepper, or even a dash of hot sauce or garlic powder in the liquid mixture to amp up the flavor.

What To Serve With Egg White Muffin Recipe?

This Egg White Muffin Recipe is a low-carb breakfast hero! To make it a full meal, pair two muffins with a slice of Whole Wheat Toast and half an Avocado. For a fruit boost, a bowl of fresh Berries or a Banana creates a balanced plate. If you need caffeine, a black Coffee or Green Tea keeps the whole meal light and energizing.

How To Store Egg White Muffin Recipe

• Refrigerate: Store the cooled muffins in an airtight container or zip-top bag in the fridge for up to 5 days. They are perfect for meal prep!
• Reheat: Wrap a muffin in a damp paper towel and microwave for 30–45 seconds. The damp towel steams it gently so it doesn’t get rubbery.
• Freeze: Wrap individual muffins in plastic wrap and freeze for up to 2 months. Thaw in the fridge overnight before reheating.

Egg White Muffin Recipe Nutrition Facts

• Calories: 80 kcal
• Fat: 2g
• Carbohydrates: 3g
• Protein: 12g

Nutrition information is estimated per muffin (based on 12).

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