Healthy Egg White Muffin Cups - I Heart Naptime (2024)

Easy egg white muffins recipe that make the perfect healthy on-the-go breakfast. They’re high in protein, low in fat, and freezer friendly!

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Healthy Egg White Muffins

If you’ve followed me for a while, you know I love to make mini egg frittatas. I recently made these egg white muffins and they’re delicious. They are great for meal prep, macro counting, Whole30, low carb, and gluten-free.

I love that they’re so versatile and easy to customize with different vegetables and meat. A great way to use up leftover baked ham! Trust me, once you make these egg white cups, they’ll become a staple in your weekly meal plan!

Easy Egg White Muffins Ingredients

If you’re looking for an easy (and healthy) on-the-go breakfast recipe, these egg white muffins are perfect for you. Not only are they packed with protein and vegetables, but they also taste delicious too.

Find the fullprintable recipewith specific measurements below.

• Egg whites: You can find a carton of egg whites found in the cooler section near the dairy products. Pour the liquid egg whites into the skillet.
• Turkey sausage: Crumbled turkey sausage or bacon and ham will even work. This adds in extra protein.
• Vegetables: Spinach, bell peppers, cherry tomatoes, and onion need to be prepared by cutting and slicing the vegetables.
• Salt and pepper: Added for taste!

How to Make Egg White Cups

In four easy steps, you can find yourself making these egg white cups in a matter of minutes and can have these each week! These are the best egg white muffin cups!

1. Chop and slice: Cut up all the vegetables and ingredients prior to sauteing.
2. Cook veggies and meat on the stove: Using a non-stick frying pan, saute the bell pepper and onion over medium-high heat for 2-3 minutes. Add in the meat, spinach, and tomatoes, and cook for another 2 minutes. Place 1 heaping Tablespoon of the mixture into each muffin cup.
3. Add the egg whites: Whisk the egg whites, then stir in salt and pepper. Pour the eggs over the meat mixture into each muffin cup, leaving about 1/4″ from the top.
4. Bake the egg white muffins: Cook in the oven at 350°F for 23 to 30 minutes, or until the egg has puffed and comes clean with a toothpick. To easily pop them out, run a knife around the edges. Top with extra tomatoes, salsa, or hot sauce if desired.

Storing, Freezing, and Reheating

So many ways to store these egg muffins. They are perfect for making ahead, reheating, or making them the same day. It is the perfect breakfast for those busy weekdays!

• To store: Make sure the egg muffins have cooled, then store them in the refrigerator in an airtight container or bag. They will keep in the fridge for up to 5 days.
• To freeze: For freezer-friendly egg white muffins, cool completely, then place them in an airtight container or freezer bag. Store in the freezer for up to 3 months.
• Reheat from the fridge: Reheat in the microwave for 30 seconds, or until warm throughout.
• Reheat from frozen: Reheat in the microwave for 45 seconds, or until warm. You can also let them thaw in the fridge overnight, then microwave them for about 30 seconds the next morning.

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