Freezer-Friendly Egg White Muffins

from 32 votes

Flavor and nutrition take center stage in a quick and easy recipe for Freezer-Friendly Egg White Muffins loaded with your choice of cheese and veggies.

A top-down view of a muffin pan with egg white muffins, tomatoes and avocado

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.

A muffin pan containing diced veggies and shredded cheese

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 add all of those ingredients into an egg white base.

Egg Muffins for Meal Prep

Perhaps the greatest selling point is the ability for these muffins to be baked and then popped into the freezer for a quick and healthy morning meal or snack on-the-go.

A liquid measuring cup pouring egg whites into a muffin tin

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.

Egg white muffins on a baking rack in the oven

Low Calorie Egg Muffins

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

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 mashed avocado and/or a dollop of salsa and healthy eating has never been more delicious.

A top down view of a muffin pan containing egg muffins surrounded by cherry tomatoes and avocado

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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.
Author: Kelly Senyei
4.82 from 32 votes
A top-down view of a muffin pan with egg white muffins, tomatoes and avocado
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 12 muffins


  • 1 cup chopped fresh spinach
  • 1/2 cup quartered cherry tomatoes
  • 1/4 cup shredded cheddar cheese
  • 1 Tablespoon chopped fresh chives
  • 2 1/2 cups egg whites
  • Mashed avocado, for serving


  • Preheat the oven to 350°F. Grease a muffin pan with cooking spray.
  • Divide the spinach, cherry tomatoes, cheddar cheese and chives equally among the muffin cups.
  • Pour the egg whites into the muffin cups, filling each full.
  • Bake the muffins until the egg whites are fully cooked, 20 to 25 minutes. 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 mashed 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 mashed avocado and serve.


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 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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  1. 3 stars
    So I tried making this and the spinach, black pepper, and sweet peppers just floated to the top. I followed the recipe just like you posted. What went wrong?

    1. You could try putting the toppings in the muffin pan cups first then pouring the egg whites on top.

  2. 3 stars
    I was so excited to try these. I sautéed all my veggies, spinach, onion, bell pepper, diced jalapeño, then mixed my sautéed veggies and eggs together and poured them into the muffin tin. They look so beautiful coming out of the oven. I thought I had cooled them completely before freezing but now when I take them out of the freezer, they are brown and full of water. Not a pleasant sight. What did I do wrong?

    1. Hi Denise – I’m so sorry you experienced that. Did you drain the liquid off of the veggies after sautéing them?

  3. 5 stars
    Came out perfect!! Used different veggies and I’m so pleased with how it worked. Hopefully they’re good after freezing, too!

  4. 5 stars
    These were terrific, I didn’t add the avocado, my only issue was the amount of moisture in the bottom of the muffin tins. I used a Pam like spray to coat. Any idea as to avoid this next time? Maybe butter instead of the spray?
    Thank you!

    1. Hi Andi! This is likely from the veggies. You might be able to avoid this by lightly sautéing the spinach and tomatoes before adding them to the egg mixture. I haven’t tried it, but I know other commenters have had success in doing so. Let me know if you give it a shot!

  5. Sorry if you’ve answered this but I can’t seem to find the answer… how long do these last in the refrigerator? and how long in the freezer?

    1. Hi Naomi! These will last for up to a few days when stored in an airtight container in the fridge or for up to a month when stored in a sealable plastic bag and kept in the freezer. To reheat, microwave for 1 minute or until they’re warmed through.

    1. Hi Marie – You can find the estimated nutritional info for one egg white muffin by clicking on the purple button below the recipe that says ESTIMATED NUTRITION INFORMATION. :)

  6. 5 stars
    Wow, these are great!
    I subbed 2 cups of shredded drained zuchinni (my harvest is insane already!) and 2 diced green onions for the other veggies.
    Cooked 25 mins and cooled as suggested. They came out AWESOME! I’m gonna make a bunch of these to freeze. Thanks for the great recipe !

  7. 5 stars
    Has some egg whites to use up after using the yolks for a pie. These were so easy! I tasted a little, they seem like they’ll be delicious on an English muffin. Thank you!

  8. 5 stars
    This recipe is like magic.

    Only 50 calories a pop? Packed full of protein and vegetables and it fills me up like nothing else? Where has this been all my life?

    Seriously, I’m gonna start prepping these on a weekly basis. They’re absolutely incredible.

  9. Just made these and they look and taste yumm! Definitely easy to prep. I added some salt and pepper. Will add some hot sauce when I am reheating them. Thank you for the recipe!

  10. Easy to assemble. As others have mentioned need to add some flavouring to suit your tastes (spicey, herbs, etc.). The majority of reviews were based on “right from the oven” which I suspect would taste very yummy. Since I wanted to freeze these for snacks, I found that the “ingredients” rose to the top leaving the egg whites on the bottom which, when frozen, retained quite a bit of water. I did cool them before placing them in a tightly sealed baggie. Will use the receipe with taste adjustments in the future when serving for breakfast as it was definitely easy.

    1. Hi Phyllis! You can find the estimated nutritional info for one egg white muffin by clicking on the purple button below the recipe that says ESTIMATED NUTRITION INFORMATION. :)

  11. This is the most wonderful recipe in ease, taste, & health. I just filled up the muffin cups without measuring & used olive oil spray.

  12. I just put the Egg White Muffins in the oven. I was a bit distraught as I was using too many egg whites for 1 cup so I put some egg yolks in and even then I could not fill the muffin cup to the top. Hope they turn out.

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