Freezer-Friendly Egg White Muffins

from 40 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
4.83 from 40 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. 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.

  2. 5 stars
    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! ❤️

      1. 5 stars
        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!

      2. 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!

  3. 5 stars
    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!

  4. 5 stars
    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!

    1. You can absolutely use sun-dried tomatoes in these! Sounds like a great treat for your friend – hope you enjoy!

  5. 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.

  6. 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?

  7. 5 stars
    Came out perfect!! Used different veggies and I’m so pleased with how it worked. Hopefully they’re good after freezing, too!

  8. 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!

  9. 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. :)

  10. 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 !

  11. 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!

  12. 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.

  13. 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!

  14. 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. :)

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

  16. 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.

      1. After reading other comments I realized I should have purchased egg white mixture from the store?

      2. Hi Mary Kelly – Yes, using the liquid egg whites from a carton is probably best for this recipe.

  17. 5 stars
    Love these! So simple and handy in the morning. I sometimes add Italian or Taco seasoning for a different flavor, so versatile!

  18. 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!

  19. 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”!!

  20. 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!

  21. 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.

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

  23. 5 stars
    Oops, I forgot to leave a 5 star rating!!!!! Plan on testing out some other recipes on this website.

  24. 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.

  25. 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!

      1. 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!

      2. 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.

  26. 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. :)

  27. 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. :)

  28. 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!

  29. 5 stars
    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!

  30. 4 stars
    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.

    1. 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!

    1. Sure, Clare! However, I’ve never made mini muffins with this recipe so I’m not certain on the bake time.

    1. 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.

  31. 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.

  32. 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!

    1. 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. :)

  33. 5 stars
    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?

    1. Hi Rosanne – Did you allow the muffins to fully cool before transferring them into the sealable plastic bag?

  34. 5 stars
    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!

  35. 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!

    1. Hi Robin – I’m so sorry yours stuck! I’ve never had that issue. Have you tried using a silicone muffin pan?

  36. I make these all the time but change up the recipe———just change what veggies I use and use either sausage or bacon.

  37. 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.

  38. 5 stars
    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.

  39. Is there a reason you are using only the egg whites? I love the yolks. Can’t wait to try these..

  40. 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?

    1. 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!

    1. Hi there! The egg muffins will last up to a month when stored in a sealable plastic bag in the freezer.

    1. 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!

    1. 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!

    1. 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!

  41. 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?

  42. 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.

  43. 5 stars
    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.

  44. 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!

  45. 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!

    1. 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. :)

  46. 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.