Kirbie's Cravings

Egg White Muffins

These egg white muffins are an easy and healthy breakfast. They are low carb and less than 50 calories per muffin. They can be made ahead of time for your weekly meal prep too.

close-up photo of a stack of three Egg White Muffins

I love making egg cups for breakfast, and these egg white muffins are easy and very low in calories because they only use egg whites for the base. Since the egg muffins are packed with other ingredients like veggies and cheese, they are still very flavorful, and you won’t miss the egg yolks at all.


  • Egg whites
  • Spinach
  • Bell peppers
  • Mushrooms
  • Shredded cheddar cheese
  • Scallions
  • Salt and black pepper

Veggies: I like to use finely chopped spinach, peppers, mushrooms, and scallions, but you can use your favorite vegetables. Like chopped broccoli, kale, tomatoes, or onions.

Cheese: I like to use low-fat cheddar cheese, but you can use any shredded cheese that you like. I think Parmesan cheese, pepper jack cheese, or Gruyere cheese would work well, too.

Other mix-ins: I wanted to keep these light, but you could mix in finely chopped bacon or breakfast sausage, too. Just be sure to use precooked bacon or sausage.

Optional dip ideas: You can serve them with a simple dip on the side, too, like hot sauce or salsa.

overhead photo of egg muffins stacked on a plate

How to Make Egg White Muffins

To make these egg muffins, the liquid egg whites are whisked together with the mix-ins. Then the batter is poured into a greased muffin pan.

The muffins are baked for about 20 minutes or until cooked. Enjoy them warm from the oven.

How to Store and Reheat Egg Muffins

  • I stored my muffins in the refrigerator. You can also store in freezer, but the texture does change a little.
  • I like to reheat these in the microwave. You can also reheat in a toaster oven.
  • Because of the vegetables, the egg muffins will release some water when stored and when reheating. I usually reheat on a plate lined with a paper towel to absorb the excess moisture.

photo of a stack of egg muffins

More Breakfast Recipes with Eggs

Egg White Muffins

Servings: 10 muffins
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Course: Breakfast
Cuisine: American
These egg white muffins are a healthy and easy breakfast. They are small and portable and can be prepared ahead of time for your weekly breakfast meal prep.


  • 2 cups egg whites
  • 1 cup spinach leaves roughly chopped
  • 1/2 cup bell peppers finely chopped
  • 1/2 cup mushrooms finely chopped
  • 1/2 cup reduced fat shredded cheddar cheese
  • 2 scallions thinly sliced
  • 1/4 tsp salt
  • 1/4 tsp ground black pepper


  • Preheat oven to 350°F. Grease 10 cavities of a 12-cup nonstick muffin pan with cooking oil spray.
  • In a large bowl, add egg whites, spinach, peppers, mushrooms, 2/3 of the cheese, scallions, salt and pepper. Whisk until evenly combined.
  • Using a 1/3 cup, scoop out batter and pour into muffin cavities. You should have enough batter and ingredients to make 10 muffins. Sprinkle remaining cheese over the surface of the muffins.
  • Bake for about 20-22 minutes or until muffins have puffed up and egg whites are completely cooked. Muffins will sink back down as they cool.
  • Muffins are best eaten warm. They can be stored in the fridge or freezer.


  • To save time separating eggs, this recipe can also be made with liquid egg whites.
  • All ingredient measurements should be taken after they have been chopped.
  • The muffins can be stored in the fridge or freezer. I prefer the fridge because freezing them will change the texture a little.
  • I usually reheat mine in the microwave. Because of the vegetables, the egg muffins will release water during reheat, so I recommend lining a plate with a paper towel before reheating in the microwave.
  • Make sure to grease your muffin pan even though it is nonstick. This will ensure that the muffins will pop right out and won't stick to the pan.


Serving: 1muffin, Calories: 49kcal, Carbohydrates: 2g, Protein: 7g, Fat: 1g, Saturated Fat: 1g, Sodium: 180mg, Fiber: 1g, Sugar: 1g, NET CARBS: 1

The nutrition information provided are only estimates based on an online nutritional calculator. I am not a certified nutritionist. Please consult a professional nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have.

Did you make this recipe?I'd love to see it! Mention @KirbieCravings and tag #kirbiecravings!

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Recipe Rating

4 comments on “Egg White Muffins”

  1. Frankie – In trying to eat healthier, I decided to give this recipe a try. I used liquid eggs and my air fryer (use oven to air fryer conversion app) which I’m obsessed with. I will need to tweak it a bit. However, I’m very happy with how this recipe turned out.

  2. LOVE THESE!!! Thank you