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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Breakfast

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
A top-down view of a muffin pan with egg white muffins, tomatoes and avocado
Prep Time 10 mins
Cook Time 25 mins
Total Time 35 mins
Servings 12 muffins

Ingredients 

  • 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

Instructions 

  • 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.

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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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Nutrition

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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Comments

  1. 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!

  2. 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. :)

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

  4. 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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