Freezer-Friendly Egg White Muffins

from 43 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
4.84 from 43 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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4.84 from 43 votes (9 ratings without comment)

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    1. Hi Sadie! If stored in an airtight container, they’ll be good for 2 or 3 days in the fridge, or safely up to 1 month in the freezer. Enjoy!

  1. 4 stars
    They were delicious when I ate them from the refrigerator but when I froze and vacuum sealed them they had a lot of water in them and the texture was off .. they were tough and spongy although still not completely warm after I microwaved them for 1 minute.. I see that you advised others to sautee veggies first and drain water .. which I did not do .. hopefully that will solve the problem .. because they are delicious and would love to be able to freeze them .. I used spinach, mushrooms, red onions and red peppers in them..

    1. I’m so glad you enjoyed them, Samantha! Yes, I’d definitely recommend sautéing the veggies first to remove excess moisture.

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