Make these freezer-friendly Healthy Egg White Muffins in under 30 minutes and serve them as a protein-packed breakfast or quick snack (gluten-free).
Here are some more egg recipes for your breakfast – Perfect Scrambled Eggs, Egg Foo Young, Egg Bhurji, and Egg Idli.
About Egg White Muffins
As the name suggests, Egg White Muffins are made using egg whites and a lot of veggies. This protein-loaded breakfast is healthy, super easy to make, customizable, and freezer-friendly.
Egg-white muffin cups make for a healthy breakfast and can be served as a quick snack. These are also perfect for making for large gatherings and meal preps.
Making individual servings of eggs takes a lot of time, but these egg white breakfast muffins can be made in one go. It is also a great way to feed your kids nutritious vegetables.
These are also great for busy mornings when you want to grab something warm and have it on the go. Pull 2 muffins from the freezer (52 calories each) and micro for 30 seconds for a healthy portioned morning treat.
This is also a great fridge-cleaning recipe. Add leftover veggies, sausages, salami, cheese, or meat; everything works great here.
Moreover, these white muffins are paleo, low-carb, gluten-free, and full of protein. You can easily double or triple the recipe. Make them using whole eggs if you don’t bother about the calories too much.
Egg White – The egg white is full of protein and keeps you filled for longer. Use the leftover egg yolks to make recipes like ice creams, lemon curd, custard, or profiteroles.
You can also use liquid egg whites to save time.
Vegetables – I have added mushrooms, spinach, yellow, green, red bell peppers, and onions to this recipe, but you can add other vegetables like broccoli, zucchini, kale, etc. too. These make-ahead egg muffins are a great way to feed your kids veggies and use all the leftover veggies in the fridge.
Oil – I have used olive oil to cook the onions and bell peppers, but you can also use vegetable oil, avocado oil, or butter.
Sriracha Sauce – To add that much-needed heat to the muffins, add in a little sriracha sauce. You can avoid adding it if you do not want them to be spicy. You can replace sriracha with hot sauce.
How To Make Egg White Muffins
Preheat the oven to 350 degrees F (180 degrees C). Brush or spray a muffin tray generously with oil. Oiling it well will make sure the muffins will come out easily. Keep the tray aside.
Heat 2 teaspoon light olive oil in a pan over medium-high heat. Once the oil is hot, add 1 teaspoon finely chopped garlic and fry for 2-3 seconds.
Add ½ cup finely chopped onions and ½ cup finely chopped mixed bell peppers and cook for 30 seconds.
Add ½ cup finely chopped mushrooms and ½ cup finely chopped spinach and cook for 4-5 minutes until the mixture is dry.
Remove the pan from the heat and let the veggies cool down for 5 minutes.
Now add the cooked veggies to 10-12 egg whites and mix well.
Note – Mixing the egg whites and vegetables in a measuring cup will make the pouring easier.
Add 1 teaspoon salt, 2 teaspoon sriracha sauce, and ½ teaspoon freshly cracked black pepper, and mix well.
Pour the egg mixture into the cavities of the prepared muffin tin until ¾th full.
Keep the tray in the middle rack of the oven and bake for 20-25 minutes until the egg whites are set. Remove the tray from the oven and let the muffins cool down for 5 minutes.
Once the eggs are cooled and perfectly set, slide a spoon or a butter knife on the side and push the egg muffins upwards. They will slide out easily. Serve hot.
Pro Tips By Neha
You can line the tray cavities with paper liners to handle muffins easily.
I used room temperature egg whites, but if you use them directly from the temperature, increase the baking time by a minute or 2.
Frequently Asked Questions
You can add onions, green onions, carrots, corn kernels, tomatoes, beans, spinach, mushrooms, zucchini, yellow and red bell pepper, green capsicum, kale, avocado, celery, and broccoli.
Add shredded cheddar, mozzarella cheese, cheddar cheese, pepper jack cheese, cream cheese, goat cheese, cottage cheese, feta cheese, or parmesan cheese to the egg batter. Pour the batter into the muffin tray and bake. These cheesy muffins will be Keto friendly too.
Add sausages, bacon, ham, turkey, herbs, etc., to these muffins. Spice them with onion powder, garlic powder, and red pepper flakes.
Add some heavy cream to the egg mixture to make them richer.
Sun-dried tomatoes, bacon, ham, sausages, etc., can also be added to this recipe.
I love to serve ketchup with these breakfast egg muffins. You can pair these with dipping sauces like Boom-Boom Sauce, Yum Yum Sauce, Mustard, Sweet Chili Sauce, etc.
They taste amazing without any sauce also, so you can try eating them as is 🙂
You can keep these egg white muffins in the refrigerator in an airtight container for about 4 to 5 days. It is a great recipe for meal prep.
These low carb egg cups freeze wonderfully. Just cool them completely. Then keep in an airtight container and freeze for 3-4 months.
They might release some water because of the vegetables in them. Don’t worry. Just keep a kitchen towel on a microwave-safe plate. Keep the muffins on the towel and then microwave. The towel will absorb any extra moisture.
You can heat them for 30 seconds in a microwave or an oven set at 350 degrees f for 8-10 minutes. If the muffins are frozen, increase the heating time a bit.
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Freezer-Friendly Healthy Egg White Muffins Recipe
- 10-12 egg whites
- 2 teaspoons light olive oil
- 1 teaspoon finely chopped garlic
- ½ cup finely chopped onions
- ½ cup finely chopped mixed bell peppers
- ½ cup finely chopped mushrooms
- ½ cup finely chopped spinach
- 1 teaspoons salt (or to taste)
- 2 teaspoons sriracha sauce
- ½ teaspoon freshly cracked black pepper
- Preheat the oven to 350 degrees F (180 degrees C). Brush or spray a muffin tray generously with oil. Oiling it well will make sure the muffins will come out easily. Keep the tray aside.
- Heat light olive oil in a pan over medium-high heat. Once the oil is hot, add garlic and fry for 5-6 seconds.
- Add onions and mixed bell peppers and cook for 30 seconds.
- Add mushrooms and spinach and cook for 4-5 minutes until the mixture is dry.
- Remove the pan from the heat and let the veggies cool down for 5 minutes.
- Now add the cooked veggies to 10-12 egg whites and mix well.
- Note – Mixing the egg whites and vegetables in a measuring cup will make the pouring easier.
- Add salt, sriracha sauce, and black pepper, and mix well.
- Pour the egg mixture into the cavities of the prepared muffin tin until ¾th full.
- Keep the tray in the middle rack of the oven and bake for 20-25 minutes until the egg whites are set. Remove the tray from the oven and let the muffins cool down for 5 minutes.
- Once the eggs are cooled and perfectly set, just slide a spoon or a butter knife on the side and push the egg muffins upwards. They will slide out easily. Serve hot.
Perfect Muffins Neha!Great for breakfasts!
Yeah, I could eat this for breakfast….like everyday!!! these look amazing, love the images and that touch of sriracha sauce
I like to make real, hearty breakfasts for my kids before school and these look like they’d be perfect- hearty and healthy but I could make them in advance to make mornings that much faster! Love it!
Quick, easy and delicious 😋 The whole family loves them 👏