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.
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 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.
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.
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.
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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.
Nutrition
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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.
How long are they good for in the refrigerator and the freezer? Thank you!
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!
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..
I’m so glad you enjoyed them, Samantha! Yes, I’d definitely recommend sautéing the veggies first to remove excess moisture.
Your recipe has been a lifesaver! I had two cartons of egg whites that were going to go into Christmas cookies, but after the host got covid, and I hadn’t baked the cookies, I wasn’t quite sure that do with them. Just finished my first batch, which are amazing. I used rocket, chives, basil, semi dried tomatoes, and Parmigiano Regiano, and they turned out great. Highly recommend using a small food processor to get the greens down to a very fine dice more easily than knife work (unless you’re a pro!) as it can save a lot of time. Thank you so much for posting your recipe online! ❤️
I’m so thrilled to hear that you enjoyed the recipe, David!!
Absolutely love it! Just finished the second batch with two bunches of cilantro, a little rocket, some chives, fresh cherry tomatoes and chillies, and a strong vintage cheddar; I think I like this combo even more.
Just a question regarding reheating. Should we be thawing them overnight in the fridge first, or microwaving from frozen? Many thanks!
I’m so thrilled to hear that you love the recipe, David! For reheating from the freezer, you can pop the frozen egg white muffins in the microwave for 1 minute!
These were awesome. Made a batch to try them out before taking to 2 families with loved ones in the hospital.
( I did use the sun dried tomatoes in one batch and she loved it.)
Both families really liked them!
I’m so glad to hear that you and your friends enjoyed the recipe, Lisa!
Hi, have you ever used sun-dried tomatoes in these? My friend loves sundried tomatoes, spinach, mushroom and feta cheese omelets – so thought this combo might work for a post- surgery meal to put in her freezer for her.
My husband and I love the recipe as is!
You can absolutely use sun-dried tomatoes in these! Sounds like a great treat for your friend – hope you enjoy!
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?
You could try putting the toppings in the muffin pan cups first then pouring the egg whites on top.
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?
Hi Denise – I’m so sorry you experienced that. Did you drain the liquid off of the veggies after sautéing them?
Came out perfect!! Used different veggies and I’m so pleased with how it worked. Hopefully they’re good after freezing, too!
Woohoo! I’m so happy you enjoyed the recipe, Sarah!
Can you use a whole egg and not just the white?
Absolutely, Jenifer! My recipe for Healthy Breakfast Egg Muffins uses the whole egg: https://www.justataste.com/healthy-breakfast-egg-muffins-recipe/
I am excited to try this recipe. Do you know if I can use store-bought egg whites instead of fresh egg whites?
Absolutely, Patti!
Delightfully light and tasty, Kelly! I did them in the air fryer and they came out great.
Thank you :)
Awesome! I’m so glad you enjoyed the recipe, Jackie!
How did you do them in the air fryer
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!
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!
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?
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.
Hi!
These looks good! I see that it is 100 calories but would you know what the macros are? Carbs/fat/protein ?
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. :)
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 !
You are so welcome! I’m thrilled you enjoyed the recipe!
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!
You are so welcome, Laura! I’m thrilled you enjoyed the recipe!
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.
Love, love, LOVE reading this, Mary-Beth! I’m thrilled you enjoyed the recipe!
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!
You are so welcome, Riddhi! I’m thrilled you enjoyed the recipe!
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.
Thanks so much for your note, JS! I’m glad you enjoyed the recipe :)
What is considered a serving? One or two muffins?
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. :)
This is the most wonderful recipe in ease, taste, & health. I just filled up the muffin cups without measuring & used olive oil spray.
I’m so happy you enjoyed the recipe!
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.
Looking forward to reading your results, Mary Kelly. :)
Love these – just add hot sauce! My go-to breakfast!
I’m so glad you’ve been enjoying the recipe, CJ!
After reading other comments I realized I should have purchased egg white mixture from the store?
Hi Mary Kelly – Yes, using the liquid egg whites from a carton is probably best for this recipe.
how many WW points are they a piece
Hi Linda! It depends on which mix-ins you use :)
Love these! So simple and handy in the morning. I sometimes add Italian or Taco seasoning for a different flavor, so versatile!
YUM! I’m so thrilled you’ve been enjoying the recipe!
Love it! So easy to make and makes mornings stress-free knowing that breakfast is done!
YESSSS! I’m so thrilled you enjoyed the recipe, Sara!
Great idea with the different seasonings
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!
You are so welcome! I’m thrilled you enjoyed the recipe!
These are SO delicious! I used red pepper, kale, onion and white cheddar! Thanks for sharing this recipe!
You are so welcome, Emma! I’m thrilled you enjoyed the recipe!
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”!!
Awesome! I’m so glad you enjoyed the recipe, Nancy!
Does anyone find egg muffins always stick to the muffin tin?
Hi Natalie – I recommend greasing your muffin pan really well with cooking spray.
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!
I’m so glad you enjoyed the recipe!
How many large eggs are needed for 2 1/2 cup egg whites?
Hi Sarah! It takes roughly 4 eggs to make a 1/2 cup of egg whites.
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.
YUM! I’m so thrilled you enjoyed the recipe, Pam!
What size muffin pan should I buy? I’d like to know the approximate size the muffins are supposed to be – meaning large, small?
Hi Courtney – Just a standard 12-cup muffin tin. :)
Delish & healthy! Yum! Yum!
I’m so glad you enjoyed the recipe, Margaret!
I didn’t notice how many points this recipe is for weight watchers..it looks tasty though
Hi Barbara! You can click the ESTIMATED NUTRITION INFO purple button below the recipe :)
Can I use 2 1/2 c of egg white from a package?
Sure!
How long can you store them in freezer
Several days if stored in an airtight container or sealable plastic bag!
Oops, I forgot to leave a 5 star rating!!!!! Plan on testing out some other recipes on this website.
Thanks so much, Vee!
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.
I’m so glad you and your daughter enjoyed the recipe, Vee!
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!
You are so welcome, Lee Ann! I’m thrilled you enjoyed the recipe!
Looks to be a wonderful recipe and currently in the process of making them right now – very excited! I was reading, but didn’t see, how do you recommend warming from freezing without a microwave? Thank you!
Hi Justine! To reheat the egg muffins in the oven, preheat the oven to 350°F, place the egg muffins on a baking sheet or oven-safe dish and cover with foil. Reheat for about 15 minutes or until warmed through.
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!
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. :)
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?
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. :)
I just made them this AM and all I can say is YUM I did line 1/2 of the muffin cups with turkey bacon I cooked 1st. Otherwise I kept everything the same. Thank you for a healthier breakfast-brunch quick recipe. I will have to try freezing some next time. Just happy there were enough left over for tomorrow!
I’m so glad you enjoyed the recipe, Maryann! Love your addition of turkey bacon!
Really delicious recipe as is! We’ve made these twice, and I plan to make them “southwest” next time with Monterey Jack, peppers, chiles, tomatoes and cilantro. Can’t wait to try it!
I’m so thrilled you’ve been enjoying the recipe, Emily! And your southwest version sounds delicious!
Just made these, although like others didn’t stick exactly to recipe, as I was using what I had, and they are delicious. The only thing I might say needs to be added is a little salt and pepper. I found they needed it after they were baked.
Hi Terry! I do note in the recipe directions to add 1/2 teaspoon salt and 1/4 teaspoon pepper :) I’m so glad you enjoyed the recipe!
Can these be done in mini muffin pan? Serving as part of a work buffet. Need little portions for many people.
Sure, Clare! However, I’ve never made mini muffins with this recipe so I’m not certain on the bake time.
Question, can you use frozen spinach?
Hi Terry! You can use frozen spinach but I suggest that you sauté it in a pan until heated through. Drain and squeeze out as much liquid as possible before mixing together with the other ingredients.
Just made a batch. After reading comments about moisture, I fried the mushrooms and wilted the spinach to drive out some liquid. They were delicious! No word yet on freezing and thawing but will make sure they are completely cooked before trying that and microwave wrapped in a paper towel to see if that helps.
Awesome! I’m thrilled you enjoyed the recipe, Shirley!
Can you use feta cheese instead
Sure!
What would the calorie count be if we used the whole egg.
Hi Bonnie! I have a recipe (with nutritional information) for Healthy Breakfast Egg Muffins that uses the whole egg: https://www.justataste.com/healthy-breakfast-egg-muffins-recipe/
Hi! I made these but used mushrooms, spinach, onions, broccoli, cheese and turkey. When I reheat in the morning, they retain tons of liquid. Is it because of the veggies or did I not let them cool enough? Would love to make again sans liquid. Thanks!
Hi Maddie! This is likely from the veggies (especially the spinach and mushrooms), but also make sure to let the muffins cool completely before storing them. :)
HI there
What do you do with the egg yokes.? Can I freeze them
Hi Diane – I wouldn’t recommend freezing the egg yolks. However, here are some recipe ideas: https://www.thekitchn.com/12-ways-to-use-up-leftover-egg-yolks-tips-from-the-kitchn-207594
These are delicious, however, they are all nice and high in the oven–but as soon as they come out, they deflate..anyone else have this problem? Any suggestions on how to prevent this from happening? Also when I put them away in a ziplock bag, they get very wet–what is the best way to store these?
Hi Rosanne – Did you allow the muffins to fully cool before transferring them into the sealable plastic bag?
Just tried these and they are delicious! I used some egg yolks to make 2 1/2 cups and I accidentally added twice the amount of salt and pepper but they were amazing! Thank you so much for the recipe!
You are so welcome, Kimberly! I’m so glad you enjoyed the recipe!
No matter what I do, these stick to the pan. I’ve ended up using muffin papers to try to save my pans since I’ve now ruined three pans, however they stick to the papers and the paper sticks to the pan. Help!
Hi Robin – I’m so sorry yours stuck! I’ve never had that issue. Have you tried using a silicone muffin pan?
I make these all the time but change up the recipe———just change what veggies I use and use either sausage or bacon.
I’m so glad you’ve been enjoying the recipe, Nancy!
The yolk is tasty and it does contain some good things, but some people need to watch their cholesterol and/or calorie intake, and avoiding the yolk helps.
About how many eggs make 2 1/2 Cups egg whites
Hi Nina! You’ll need about 16 extra-large eggs or you could use the liquid egg whites from a carton.
These Egg White Muffins are soooo good and delicious,
and indeed it is a quick and healthy meal on-the-go.
Yes, yes and YES! I’m so thrilled you enjoyed the recipe, Janice!
sed the same recipe but tried 6 muffin tin. Bigger and better!
Awesome!
I didn’t have any spinach so I used zucchini and it turned out very well.
You can be as creative as you want to be with this recipe.
I’m looking forward to trying several of your recipes.
So glad you enjoyed the recipe, Kathleen!
Is there a reason you are using only the egg whites? I love the yolks. Can’t wait to try these..
Hi Sharon! I also have a recipe for Healthy Breakfast Egg Muffins that includes the yolks. Here is the link in case you are interested: https://www.justataste.com/healthy-breakfast-egg-muffins-recipe/ :)
I’ve read that frozen egg whites can be frozen for longer than you say these muffins can be frozen. Is there a reason why your suggestion is for only a month? I have found this recipe while trying to use you 5 dozen organic eggs which my son I’m law overbought inadvertantly. However, we can’t use up all the muffins I want to make in a month. You’re response?
Hi Sally! We haven’t tested that long of a freeze period with this recipe, but let us know if you give it a shot!
Hi, How long can egg and vegetable muffins be frozen?
Hi there! The egg muffins will last up to a month when stored in a sealable plastic bag in the freezer.
can I mix cottage cheese into this recipe?
Hi Bob – I’ve never tried that so I’m not sure what the result would be. Let me know if you give it a shot!
Sam, I had the same outcome. Did you use frozen spinach or fresh spinach?
Hi,
I love the concept of this recipe but found them to be very watery after reheating. Is there a way to avoid this?
Hi Sam – Did you allow the muffins to fully cool before storing them in the freezer?
Whats the best way to reheat them if you don’t own a microwave?
You could pop them into a 350F oven for about 5 minutes or until they’re thawed/warm :)
I made a batch last night. I LOVE them. Can I keep them in the fridge for a couple of days?
Hi Crina! These will last up to five days when stored in an airtight container in the fridge. And I’m so glad to hear you enjoyed the recipe!
Love healthy recipes for the new year!
How long are will these last in the freezer? Thanks!
PS. They are delicious :)
Hi Rachel! These will last up to a month when stored in a sealable plastic bag in the freezer. So glad you’re enjoying the recipe!
These sound so yummy! Going to try these since I am always short on time in the morning. Are you using a normal muffin pan or mini muffins?
Just a standard 12-cup muffin pan!
Reading your recipes I get water in my mouth
Hi, can I use whole eggs for this muffins? It seems a lot of wate of yolks, and on the other hand I love whole eggs.
Thanks for your reply.
Definitely! And here’s another recipe for Healthy Breakfast Egg Muffins made with whites and yolks: https://www.justataste.com/healthy-breakfast-egg-muffins-recipe/
Simple and so tasty
Loved this recipe.
So glad to hear that, Audrey!
Yum this recipe looks absolutely delicious! Definitely saving this for a rainy day
I’ve made several batches of these egg muffins and LOVE them! My only suggestion is to individually wrap them in plastic wrap before placing in a freezer-friendly sealable bag. Otherwise, you’ll end up with frost-covered muffins.
So glad you enjoyed the recipe and fantastic tip!
Kelly-Can you add in breakfast sausage and hash brown potatoes instead of some of the veggies?I like it the way your recipe is but my daughter likes sausage and potatoes with her eggs.
I just discovered your site and love it. I’m already signed up to get your emails. Thanks for all the great recipes!
That should work, Georganne! So glad you are loving Just a Taste :)
Love your recipes
Thank you so much, Barbara!
Kelly,
You are just the most wonderful, gorgeous, accessible chef I know. I use so many of your recipes and they are such a hit every time. I think I have made your Zuccini Tots about 100 times and my dear friends 1 year old will eat a dozen at a time. And your BBQ chicken pizza! I know this is forward but I’m old enough to be your grandmother so I can say, I love you Kelly!
Thank you SO much for your incredibly kind comment, Jacklyn! I am thrilled you’re enjoying Just a Taste and can’t thank you enough for taking the time to share such a thoughtful comment. :)
Wow these are a great idea! I am going to make a batch up this weekend ready for the week. The hubby always skips breakfast and this is nice and easy for him to grab on the go on a morning. He can reheat them quickly in our breakfast station.