Egg White Muffins

Faster, Cheaper, Healthier.

Do you need a breakfast that is easier than driving through the McDonald’s or Chik-Fil-A drive through to entice you to eat healthier when you first wake up?  Are you on the road for work with minimal ability to cook everyday?  Or do you simply love sleep so much that you set your alarm for the last possible minute and then have to rush through your morning routine in order to get to work on time without a spare minute to eat? (That’s me, I am guilty of this one, never enough sleep).

Then this breakfast recipe is perfect for you!

Faster than fast food because you can make it ahead of time.  That’s right, you heard me, you can make this nutritious breakfast on Sunday night for the whole week so that all it takes is a quick pop in the microwave while you are getting ready for work. No waiting in lines.

Cheaper than fast food because a simple carton of eggs and some veggies will get you through an entire week.  Depending where you shop and what you choose to top with, you could accomplish this for under $5.  Less than you’d spend in one trip at the drive through.

Healthier than fast food, well, because first of all we know how unhealthy fast food can be.  But also because egg whites are the leanest part of the egg.  They don’t contain any fat, which is what concerns people about eggs and their cholesterol, and they only contain about 17 calories each. Meanwhile, a single egg white still has about 4 grams of protein in it.  Including protein in your breakfast is important to keep you satisfied, full, and focused whether you are at work, school, or home, until lunchtime comes around.

Why Egg Whites Make a Great Breakfast

A lot of people turn to cereals, oatmeals, or bagels for breakfast.  Although having some carbohydrates for breakfast is good to get the metabolism started and provide energy, these choices are mostly if not all carbs.  This is a problem for two reasons.  One, there is not enough protein in these options.  You will quickly be hungry again and most likely end up reaching for a snack that has a high chance of being unhealthy if you are not at home.  Two, they are loaded with calories.  A single bagel can cost you more than 300 calories, especially once you add butter or cream cheese.  You are taking in more calories that are going to keep you full for less time.  Not a great scenario.  Like I mentioned above, one egg white is only 17 calories, and provides 4 grams of protein.  This can keep  you fuller longer, for fewer calories.   As Charlie Sheen would say, “#winning.”  And of course you can add some carbs on the side if you want something extra!

Super Simple

Start with either a carton of eggs, or a 16 oz carton of liquid egg whites.  Each will be perfect for about 6 muffins.

egg whites

Spray a muffin pan with cooking spray, and then fill up with your veggies.  Do this step first so that you don’t overflow the pan by filling up with egg white and then trying to fit veggies in too.

egg white muffinsNext just fill up your pan with the egg whites!  If using whole eggs you will need to crack and separate the whites from the yolks first.

egg white muffins

Lastly, pop ’em in the oven according to my directions below, and you will have yourself a delicious, easy, and warm breakfast every morning for the whole week!

egg white muffin

Customize Your Toppings

Below I have shared my favorite way to make this meal including the toppings I enjoy most.  But you can feel free to switch it up however you like!  Not into spicy foods?  Ditch the cayenne pepper.  More of a meat eater than a veggie picker?  Add some turkey bacon or chicken.  Like veggies but not so much the ones listed below?  Switch them out – some other ones I really like are sun dried tomatoes, mushrooms, or broccoli. You can even add a little cheese to the toppings if you are feeling rebellious.

As for me, I prefer keeping it a veggie muffin and then dousing my favorite hot sauce over it!  Yum!

egg white muffin

What’s a Satisfying Serving Size?

When it comes to how many of these you want to take as a breakfast each day, that is up to you and your appetite.  For me, it is hard to convince myself to eat anything first thing in the morning, I never feel hungry.  It is something I am working on.  So I  make five of these and eat one per day for my work week.  But if you prefer to have a larger breakfast, I would make two for each morning.  Even if you eat three of these for breakfast, you’ll have a meal that is barely over 100 calories (depending on if you add extra toppings) and includes 32 grams of protein.

Egg White Muffins


  • egg white muffin2 large egg whites (per muffin)
  • OR:  a (16 oz) carton of egg whites (will make half a dozen muffins)
  • Chopped onion
  • Chopped bell peppers (I use assorted colors)
  • Spinach
  • Ground black pepper
  • Cayenne pepper
  • Creole seasoning


  1. Preheat oven to 350 F
  2. Line a muffin pan with cupcake wrappers or cooking spray
  3. Place veggies in bottom of pan
  4. pour egg whites
  5. sprinkle spices to taste
  6. Cook for 30-35 minutes, until edges are golden brown.

Whole30 Note:  This dish is completely Whole30 compliant except for creole seasoning.  Just be sure you spray your cooking pan with an approved oil (coconut, olive oil, or ghee).


Cooking tip:  You can cook your vegetables before you put them in the muffins if you want them soft.  Otherwise they will be crunchier.  But I do not cook mine first. However, if you are using meat toppings, you MUST cook beforehand, because this oven time won’t cook them through, and we all know raw meats can be dangerous.

Staying late at the office and could also use a super quick and healthy dinner idea?  Be sure to check out my Crock Pot Buffalo Chicken recipe!

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