Easy Cheesy Egg White Muffins saved my mornings more times than I can count. You know those days when you’re running out the door with a coffee in one hand and zero plan for breakfast? That used to be me. I needed something simple, protein packed, and kid friendly that didn’t taste like a sad diet food. These little muffins check every box, and they reheat like a dream. I make a batch on Sunday and eat well all week.
Are egg whites healthy?
Short answer: yes, egg whites are a smart, healthy choice for breakfast. They’re naturally low in calories and saturated fat, and they’ve got a good hit of complete protein that keeps you full. If you’re watching cholesterol or just trying to stay light in the morning, egg whites are an easy win.
The Story Behind This Recipe
I’ve spent years testing recipes for Cuts Food, and this Easy Cheesy Egg White Muffins is a keeper: fast to prep with no weird tricks. Easy Cheesy Egg White Muffins saved my mornings more times than I can count. You know those days when you’re running out the door with a…
They don’t have all the vitamins you’d find in the yolk, but they do bring selenium and a bit of riboflavin to the party. Here’s the part I love most: egg whites are like a blank canvas. You can add veggies, herbs, and melty cheese and they soak up all that flavor without weighing you down. When I want extra protein without extra heaviness, I reach for these muffins.
If you like a little variety, try these for a twist on the idea: another protein packed egg muffin variation that uses turkey bacon for a salty crunch.
Bottom line: if you want a breakfast that’s light but filling, egg whites deliver.
How much protein is in egg whites?
Each large egg white has about 3 to 4 grams of protein with basically no fat. That means if you use 8 egg whites in a batch, you’re looking at roughly 24 to 32 grams of protein in the whole pan. Divide that into 8 muffins and you’ll get around 3 to 4 grams each before adding cheese or extras.
Quick protein math
Add cheese and you boost it even more. A quarter cup of shredded cheddar can add roughly 6 to 7 grams to the pan, which nudges each muffin up a little. If you toss in chicken sausage or diced turkey, you can comfortably hit 6 to 8 grams per muffin without much effort. The exact number depends on your add ins, but it’s easy to make them as hearty as you like.
Craving more protein forward ideas you can prep ahead? This simple tuna egg salad makes a great lunch and keeps well in the fridge.
How to Make Egg White Muffins
These muffins are forgiving, fast, and don’t need fancy tools. I like using a silicone muffin pan because the muffins pop right out, but a regular pan works fine if you grease it well. You can use fresh egg whites or carton egg whites. Both work. The carton saves time and mess, and I always keep one in the fridge for emergencies.
What you will need
- 10 to 12 egg whites, or about 1 and 1/4 cups from a carton
- 1/2 cup shredded cheese, such as cheddar, pepper jack, or mozzarella
- 1 cup chopped veggies, like bell peppers, spinach, onions, or mushrooms
- 1/4 teaspoon salt and 1/4 teaspoon pepper
- 1/2 teaspoon garlic powder or onion powder
- Optional: 1/2 cup cooked protein, such as turkey sausage or diced ham
- Nonstick spray or oil for the muffin pan
Directions
- Heat oven to 350°F. Spray your muffin pan generously. This makes a big difference.
- Whisk egg whites in a bowl with salt, pepper, and your favorite seasoning. Don’t overthink it.
- Divide chopped veggies and optional protein among 10 to 12 muffin cups.
- Pour egg whites over the fillings, about three quarters full. Top with cheese.
- Bake 18 to 22 minutes until set in the center and lightly golden at the edges.
- Let them sit 5 minutes in the pan, then loosen edges and lift out.
Tips that help: Avoid overfilling the cups. Egg whites puff in the oven, then settle as they cool. If you want extra fluffy muffins, add a tablespoon of cottage cheese to the egg mixture. For heat, a pinch of red pepper flakes works wonders.
If you want a similar grab and go breakfast, try these tasty sweet potato egg cups. The combo of creamy sweet potato and egg is so satisfying.
“I prepped a double batch last Sunday and my family crushed them by Wednesday. Even my teenager asked for the recipe. They reheat perfectly and taste like a mini omelet.”
How long do you bake egg white muffins?
At 350°F, I bake mine 18 to 22 minutes. Check at 18. The muffins should look set on top and not jiggly in the center. If you touch the top lightly, it should spring back. If it leaves a wet spot, give it a couple more minutes. Ovens vary, and mix ins can change the bake time. Heavier vegetables like mushrooms or tomatoes release moisture and can add a minute or two.
Pan type and doneness signs
Silicone pans tend to bake a touch slower but release more easily. Metal pans brown faster and might need a tiny bit less time. Either way, let the muffins rest for 5 minutes before removing so they firm up and don’t tear. If you’re pulling from the oven and they look super puffy, that’s normal. They settle as they cool.
For a heartier weekend option that feeds a crowd, I love this bacon, egg, and hashbrown casserole. It’s simple and always gets cheers at brunch.
How to Meal Prep Egg White Muffins
Meal prepping these is the reason I actually eat breakfast during the week. Make a batch once, and you’re covered for days. They store well in the fridge and freezer, and they reheat without turning rubbery when you do it right.
Freezing and reheating
- Cool completely before storing. This prevents condensation and soggy tops.
- Refrigerate in an airtight container for up to 4 days.
- Freeze individually on a sheet pan, then store in a bag for up to 3 months.
- Reheat from the fridge: microwave 30 to 45 seconds. From frozen: 60 to 90 seconds.
- To keep texture nice, wrap in a paper towel while reheating to absorb moisture.
Want to prep two breakfasts at once? Make these muffins and a pan of this easy egg and potato breakfast skillet. You’ll have both grab and go and sit down options ready for the whole week.
Flavor ideas to keep it fun: jalapeño and cheddar, spinach and feta, mushroom and Swiss, or roasted red pepper with mozzarella. I also love a little hot sauce on top once they’re hot and ready.
Common Questions
Can I use whole eggs instead of egg whites? Yes. Use 6 whole eggs for a similar yield. You’ll get richer muffins and a bit more fat.
Do carton egg whites work as well as fresh? Totally. Carton egg whites are pasteurized, easy to pour, and bake up the same in this recipe.
Why did my muffins stick to the pan? It’s usually not enough spray or sticky fillings like cheese at the edges. Use plenty of nonstick spray and loosen around the edges with a butter knife before lifting.
Can I skip the cheese? Yes, but you’ll lose the cheesy bite. If you want dairy free, try a dairy free shredded cheese or add flavor with herbs and a pinch of smoked paprika.
How do I keep them from getting watery? Sauté high moisture veggies first, like mushrooms or zucchini, to drive off water before baking. Also let muffins cool on a rack so steam can escape.
Let’s make mornings easy and delicious
When life gets busy, a batch of Easy Cheesy Egg White Muffins makes breakfast one less thing to worry about. They’re quick to mix, simple to bake, and friendly to whatever veggies and cheese you’ve got. If you want more inspiration, check out these ideas for variety from other cooks I trust: Healthy Egg White Breakfast Muffins | With Two Spoons and Cheesy Egg White Veggie Breakfast Muffins {low carb, gluten free …. Make a pan today, stash a few in the freezer, and you’ve got gentle, feel good fuel waiting for you. Here’s to warm, cheesy bites and stress free mornings with Easy Cheesy Egg White Muffins.
Easy Cheesy Egg White Muffins
Ingredients
Method
- Heat oven to 350°F (175°C). Spray your muffin pan generously.
- Whisk egg whites in a bowl with salt, pepper, and your favorite seasoning. Do not overthink it.
- Divide chopped veggies and optional protein among 10 to 12 muffin cups.
- Pour egg whites over the fillings, filling about three-quarters full. Top with cheese.
- Bake for 18 to 22 minutes until set in the center and lightly golden at the edges.
- Let them sit for 5 minutes in the pan, then loosen edges and lift out.
