Breakfast/ Healthy

Healthy Egg White Muffin Breakfast Cups

Start your day right with these healthy egg white muffin breakfast cups. At only 50 calories per muffin, they’re the perfect answer to a quick breakfast bite.

Healthy egg white muffin breakfast cups on a white plate with hot sauce.

Today we’re making some healthy egg white muffin breakfast cups which are pretty much liquid egg whites or egg beaters, your regular aromatics like onions and garlic and fresh veggies.

We’ll toss a little cheese in there as well, which is optional but adds a whole lot of flavor to the muffins. Let’s get started.

Shots of raw cut fresh ingredients and combined mixture in muffin pan.


Egg whites: Skip wasting your perfectly good eggs and use the liquid egg whites in a carton for this. You can usually find them near the milk and heavy cream.

Garlic and onions: You can substitute these with garlic and onion powder. Use about 1/2 teaspoon per 12 muffins.

Cheese: This is optional. Skip it if you want super healthy muffins. Otherwise, you can mix the cheese in with everything or use it as a topping before baking.

Shot of egg white muffins in a muffin tin and on a cooling rack.

Mix and match veggies: You’re not limited to the veggies in the recipe so feel free to try out other combinations of veggies like shredded zucchini, mushrooms, kale and broccoli. Check out the combo suggestions below for more combinations.

Muffin pan: Use a nonstick muffin pan and grease it beforehand. If they still stick, try using cupcake liners.

Soggy muffins: Tomatoes and spinach are some culprits with plenty of water content that might add too much moisture to your muffins and make them soggy. The reason we cook the veggies down beforehand is to remove this water content by cooking it off. If you don’t mind a little moisture in your muffins however and want an easier and lazy way to do this, feel free to skip the sautéing step. If you do, please let me know how this worked out for you in the comments!

Freezer-friendly: These muffins can be stored in the freezer for up to 2 months. They will last in the fridge for 3-4 days.

Reheating: Reheat them in the microwave for about 45 seconds and they should be good to go. If it isn’t long enough heat in increments of 15 seconds until just right. You can also bake it at 350 degrees F for 5 minutes.

Close up shot of five healthy egg white muffin breakfast cups on a white plate.

There’s plenty of ways to mix and match your veggies to create the perfect egg white muffin combo. Here are a few ideas. Add them to your existing base of egg whites with salt and pepper.


Bacon & cheddar: Crumbled bacon and shredded cheddar cheese.
Broccoli & cheese: Chopped broccoli and shredded cheddar cheese.
Buffalo chicken: Shredded/cubed cooked chicken with buffalo sauce.
Ham & cheese: Chopped ham with shredded cheddar cheese and mustard.
Jalapeno popper: Jalapenos with crumbled bacon, cream cheese and shredded cheddar cheese.
Mushroom, spinach & feta: Cooked mushrooms with spinach and crumbled bacon.
Sun-dried tomato & spinach: Sun-dried tomatoes, cream cheese, spinach and fresh basil.
Kale, mushroom & goat cheese: Chopped kale, cooked mushrooms and crumbled goat cheese.
Spinach & artichoke: Spinach, chopped artichoke, cream cheese and shredded mozzarella cheese.

And that’s about it. I like to eat mine with some Cholula hot sauce but salsa or guacamole on the side work as well.

Happy eats!


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Close up shot of five healthy egg white muffin breakfast cups on a white plate.

Healthy Egg White Muffin Breakfast Cups

  • Author: The Cooking Jar
  • Total Time: 35 minutes
  • Yield: 12 muffins 1x


Start your day right with these healthy egg white muffin breakfast cups. At only 50 calories per muffin, they’re the perfect answer to a quick breakfast bite.


Units Scale
  • 1/2 small yellow onion, diced
  • 1 medium red bell pepper, diced
  • 1/2 cup grape/cherry tomatoes, pulp removed and roughly chopped
  • 24 cups fresh baby spinach, roughly chopped
  • 2 cloves garlic, minced
  • 2 1/2 cups egg whites
  • 1/2 cup mozzarella cheese, shredded
  • 2 tablespoons Parmesan cheese, shredded
  • 2 tablespoons fresh chives, chopped
  • Salt and pepper to taste
  • A few shakes of paprika/smoked paprika (optional)


  1. Over medium high heat, sauté onions, bell pepper and tomatoes in olive oil until the peppers are tender, about 5 minutes.
  2. Add minced garlic and sauté until fragrant, about 1 minute.
  3. Add spinach and cook for an additional 1 minute or until spinach cooks down.
  4. In a large mixing bowl, combine the cooked veggies with the rest of the ingredients and stir to mix well.
  5. Grease a standard non-stick muffin pan with cooking spray. Divide the mixture evenly among the 12 muffin pan cups.
  6. Bake at 350°F. for 20-25 minutes or until egg whites are fully cooked. Insert a toothpick in the middle of a muffin and see if it comes out clean to check.
  7. Remove from the oven and let them cool for 10 minutes. Use a knife to pry the muffins loose.
  8. Dish and serve hot or freeze/refrigerate for a future quick breakfast.
  9. Enjoy!


  • Prep Time: 10 mins
  • Cook Time: 25 mins

♡ Affiliate disclosure: As an Amazon Associate, I earn commissions from qualifying purchases from You can learn more about it here.


  • Reply
    December 27, 2021 at 12:23 PM

    How long do you heat them after they’ve been frozen?

    • Reply
      The Cooking Jar
      January 1, 2022 at 11:17 PM

      I would try a minute or so in the microwave and increase it as needed in 30-second increments. If baking, try 350º F for 10-15 minutes.

  • Reply
    Nina Paul
    July 8, 2021 at 6:34 AM

    Thanks for sharing this great recipe, can I use kale leaves instead of spinach leaves?

    • Reply
      The Cooking Jar
      July 8, 2021 at 10:19 AM

      You should be able to, as long as it’s cooked down. Enjoy, Nina!

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