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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

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5 from 2 reviews

  • 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
  • 2 cloves garlic, minced
  • 24 cups fresh baby spinach, roughly chopped
  • 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.
  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