Freezer-Friendly Egg White Muffins Recipe

They’re baaaaaack! Egg muffins, that is. After a resounding chorus of “We want more healthy breakfast recipes!” I’ve stepped (back) up to the plate to deliver the next iteration in fast and fresh a.m. options: Freezer-Friendly Egg White Muffins.

Similar to their culinary counterpart, these egg white muffins pack a whole lot of protein into each and every bite. And they’re totally customizable when it comes to fillings, so dream up your ultimate omelette, then whisk all of those ingredients into an egg white base.

Freezer-Friendly Egg White Muffins Recipe

But perhaps the greatest selling point is their ability to be baked and then popped into the freezer for a quick and healthy morning meal or snack on-the-go. And having an 8-month-old has brought a whole new meaning to multitasking.

I’m a breakfast super-enthusiast, so when mornings are rushed (i.e. 8 out of 7 days a week!), I grab one or two of these muffins from the freezer, pop them in the microwave for 1 minute and then enjoy a hot meal in one hand while holding my little guy in the other.

Freezer-Friendly Egg White Muffins Recipe

And in case you missed our recent announcement, we’re now serving up nutrition facts alongside many of our most popular recipes. You’ll find the facts, which are calculated by a registered dietician, right below the recipe.

The skinny on this recipe? Two egg white muffins clock in at exactly 100 calories!

Freezer-Friendly Egg White Muffins Recipe

So now you can indulge in a homemade breakfast that’s warmed in minutes and packed with protein and vegetables to keep you going all day long. Top off the egg white muffins with diced avocado and/or a dollop of salsa and healthy eating has never been more delicious.

Looking for more recipes with nutrition facts? Don’t miss our new Nutrition Facts recipe category for figure-friendly options for breakfast through dessert!

Freezer-Friendly Egg White Muffins Recipe

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Freezer-Friendly Egg White Muffins

Freezer-Friendly Egg White Muffins pack a whole lot of protein into each and every bite. Best of all, they’re totally customizable when it comes to fillings, so dream up your ultimate omelette, then whisk all of those ingredients into an egg white base.
4.91 from 21 votes
Freezer-Friendly Egg White Muffins Recipe
Prep Time 10 mins
Cook Time 25 mins
Total Time 35 mins
Servings 12 muffins


  • 2 1/2 cups egg whites
  • 1 cup chopped fresh spinach
  • 1/2 cup quartered cherry tomatoes
  • 1/2 cup diced mushrooms
  • 1/4 cup shredded cheddar cheese
  • 1 Tablespoon chopped fresh chives
  • 1/2 cup diced avocado


  • Preheat the oven to 350°F. Grease a muffin pan with cooking spray.
  • In a large bowl, whisk together the egg whites, spinach, tomatoes, mushrooms, cheese, chives, ½ teaspoon salt and ¼ teaspoon pepper. Divide the mixture evenly among the 12 muffin pan cups.
  • Bake the muffins for 20 to 25 minutes, or until the egg whites are fully cooked. Remove the muffins from the oven and let them cool for 5 minutes in the pan before using a knife to loosen the muffins from the cups.
  • Top each muffin with diced avocado and serve immediately or if freezing, transfer the fully cooled muffins to a sealable plastic bag and store them in the freezer. To re-heat: microwave the muffins for 45 seconds or until thawed then top them with the avocado and serve.
  • ★ Did you make this recipe? Don't forget to give it a star rating below!


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Recipe by Kelly Senyei of Just a Taste. Please do not reprint this recipe without my permission. If you'd like to feature this recipe on your site, please rewrite the method of preparation and link to this post as the original source.

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Calories: 48kcal, Carbohydrates: 1g, Protein: 6g, Fat: 2g, Saturated Fat: 1g, Cholesterol: 2mg, Sodium: 102mg, Potassium: 156mg, Fiber: 1g, Sugar: 1g, Vitamin A: 308IU, Vitamin C: 3mg, Calcium: 25mg, Iron: 1mg

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Recipe Rating


  1. 5 stars
    Love these! So simple and handy in the morning. I sometimes add Italian or Taco seasoning for a different flavor, so versatile!

  2. 5 stars
    Delicious – I hate cleaning up muffin tins after making egg cupcakes so I used muffin liners. I used kale, roasted zima tomatoes and feta cheese. I also added 2 egg yolks because I like a little bit of colour. Thnx for the recipe!

  3. 5 stars
    These are really good. Carton of egg whites was 2 C so I just adjusted recipe a little. Also subbed non dairy cheese . I think you could def make these “your own”!!

  4. 5 stars
    Thank you for this easy and delicious recipe! Don’t normally use liquid eggs/whites but had just bought a carton, so I used two cups liquid and the recommended recipe… Just delicious!

  5. 5 stars
    Delish! I used chopped green onion because I didn’t have chives but they taste so good. Topped them with some smashed avocado and it was divine. Will definitely make these again.

  6. What size muffin pan should I buy? I’d like to know the approximate size the muffins are supposed to be – meaning large, small?

  7. 5 stars
    Oops, I forgot to leave a 5 star rating!!!!! Plan on testing out some other recipes on this website.

  8. Ran across this web site last night when I was Googling egg white recipes. My daughter and I had these delicious muffins for breakfast this morning. They came out perfect. Added some extra seasonings. However, next time I plan on making parchment liners for the muffin pan. I really don’t like using sprays and it’s too difficult trying to clean the pan afterwards.

  9. Thank you for the super recipe! I subbed fresh kale for the spinach because it is what I had on hand. Also added some green onions from the garden. These are really fantastic! Thanks again!

  10. I am planning to try this recipe and am wondering if frozen chopped spinach would work? If so, should it be microwaved first, then rolled in paper towel to absorb excess liquid?

    Thank you!

    1. Hi Franceska – You can use frozen spinach but, yes, thaw and thoroughly squeeze out as much liquid as possible before mixing together with the other ingredients. :)

  11. HI! I made these with egg whites from a carton, and they came out soggy. I left out the cheese b/c I’m trying to stay low cholesterol. Any suggestions?

    1. Hi Joanie – This is likely from the veggies (especially the spinach and mushrooms), but also make sure to let the muffins cool completely before storing them. :)

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