Egg White Muffins

Egg whites are a go-to ingredient for a healthy start to the day—they’re low in fat and calories and high in protein—but they can be a little bland on their own. This recipe for egg white muffins fixes that by mixing them with savory breakfast sausage, sweet onion, crisp bell pepper and melty cheddar. The mixture bakes in a muffin tin for perfectly portioned, puffed egg cups.

If your mornings are rushed, these egg white muffin cups are ideal for prepping ahead. They are quick to make, store well and reheat in seconds for a protein-packed, grab-and-go breakfast. Plus, they’re easy to customize by swapping in your favorite meat, veggies, cheese or seasonings so breakfast never feels boring.

Ingredients for Egg White Muffins

• Sausage: Use mild or spicy breakfast sausage, or swap in turkey sausage for a lighter option or plant-based crumbles for vegetarian egg muffins. We like bulk pork sausage (also called ground sausage) for even distribution, but sausage links work too—just dice them small so every egg white muffin cup gets a bit of sausage.
• Egg whites: Using just egg whites makes these muffins light, fluffy and high in protein. A carton of 100% egg whites speeds up prep, or you can separate eggs by hand. Don’t toss the yolks! Save them for an egg yolk recipe, like homemade ice cream or a batch of lemon curd.
• Veggies: Chopped onion and green bell pepper bring aromatic flavor and subtle crunch to each egg cup. Feel free to use what you have on hand—baby spinach, diced mushrooms, tomatoes or broccoli florets all make tasty, colorful additions.
• Seasoning: We keep it simple with savory garlic powder, salt and pepper, but there’s plenty of room to get creative. Add onion powder, Italian seasoning or a pinch of red pepper flakes for heat.
• Cheese: Shredded cheddar melts into the egg white muffins recipe, adding creaminess and richness. Use sharp cheddar for a bolder flavor or mild cheddar for more kid-friendly egg muffins. Mix in other melty cheeses like Monterey Jack, mozzarella or pepper jack to switch up the flavor.

Directions

Step 1: Cook the sausage

Preheat the oven to 350°F. In a large skillet, cook the sausage over medium heat, breaking it into crumbles, until no pink remains. Drain off any excess grease and set the sausage aside to cool slightly.

Step 2: Combine the egg whites and mix-ins

Pour the egg whites into a large mixing bowl. Using a hand-held or stand mixer, beat them until they’re light and foamy.

Editor’s Tip: Beating the egg whites incorporates air, which helps the muffins rise in the oven for a light, fluffy texture. You’re not aiming for soft or stiff peaks—just a light, foamy texture. Overbeating can lead to dense or rubbery eggs.

Stir in the chopped onion, bell pepper, salt, garlic powder, pepper, cooled sausage and shredded cheese.

Step 3: Fill the muffin tin

Line a standard 12-cup muffin tin with foil liners. Lightly grease each muffin cup with cooking spray. Spoon 1/3 cup egg mixture into each cup.

Editor’s Tip: The heavier ingredients tend to settle. To ensure each muffin cup gets a little of everything, stir the mixture between scoops or dip your measuring cup to the bottom.

Step 4: Bake the egg white muffins

Bake for 18 to 20 minutes until the egg muffins are puffed and a knife inserted in the center comes out clean. Let them cool in the pan for a few minutes before serving.

Egg White Muffin Variations

• Switch up the seasoning: Stir chopped parsley, basil or chives into the egg white mixture for added freshness, or reach into your spice drawer and experiment with taco seasoning for Tex-Mex flair, smoked paprika for depth or red pepper flakes for a kick of heat.
• Try other veggies: Bell peppers and onions are a great base, but you can mix in just about any vegetable. Try mushrooms, spinach, tomatoes, zucchini or broccoli. Dice them small and saute high-moisture veggies first to avoid soggy egg muffins.
• Swap meats: Instead of pork sausage, use any cooked breakfast meat you like best. Try diced ham, Italian sausage, crispy bacon, turkey sausage, chorizo or even plant-based crumbles.
• Change the cheese: Cheddar is classic, but it’s not your only choice. Use crumbled feta for a Mediterranean twist, shredded pepper jack for added spice or Swiss for a milder, nutty flavor.

How to Store Egg White Muffins

Let the egg white muffin cups cool completely, place them in an airtight container and store them in the refrigerator for up to four days. You can layer parchment or waxed paper between them to keep them from sticking together.

Can you freeze egg white muffin cups?

Yes! Egg white muffins freeze well for longer storage. After baking and cooling, transfer them to a freezer-safe container or wrap each muffin in storage wrap and place them in a resealable bag. They’ll keep in the freezer for up to three months.

When you’re ready to eat, reheat the egg muffins from frozen in the microwave for 60 to 90 seconds, or let them thaw overnight in the fridge and warm them up in the morning.

How do you reheat egg white muffins?

I recommend reheating egg white muffins in the microwave, especially if you’re warming up just one or two at a time. Place them on a microwave-safe plate, cover them with a damp paper towel and microwave them for 30 to 45 seconds until heated through. Frozen egg white muffin cups will take a little longer, 60 to 90 seconds.

Egg White Muffin Tips

How many egg whites do I need?

This egg white muffins recipe calls for 12 egg whites—enough for one per muffin cup. You’ll need one dozen large eggs if you’re separating eggs by hand. Don’t want to waste the yolks? Pick up a carton of 100% liquid egg whites instead. Each large egg white is roughly 2 tablespoons (1/8 cup), so you’ll measure 1-1/2 cups of liquid egg whites for this egg white muffin recipe.

Can I use whole eggs instead of egg whites?

Yes, you can use whole eggs for richer, more traditional egg muffins. However, your egg muffins will be golden in color and contain more fat and calories per serving. Follow the ingredients in our scrambled egg muffin recipe, using one dozen large eggs instead of egg whites.

How do I keep egg white muffins from sticking?

To prevent sticking, line your muffin pan with foil or silicone liners, followed by a light coating of cooking spray. If your muffins stick when you remove the liners, let them cool for a few more minutes before peeling.