Healthy Egg White Muffin Cups (Meal Prep Breakfast)

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Hi friends, how are you doing? I hope you’re well.

Not sure if you know this about me, but I am a huge fan of eggs for breakfast. I have eggs in some form or another almost every single morning. Whether it’s hard boiled eggs made the night before, a quick fried egg with toast for dipping into that runny yolk, a quick scramble, or an omelet on a Saturday morning (my husband’s specialty that I refuse to learn, so that I can be pampered on the occasional weekend morning lol), there is rarely a morning that I don’t start my day out with eggs.

I learned early on in life that I didn’t feel well from an all carb breakfast, such as cereal, or pancakes. Those kinds of breakfasts never last long, I end up having no energy in about 30 minutes, and eating a really early lunch. With all of the eggs I make, I learned quickly how make a wide variety of egg dishes so that I wouldn’t get board.

Honestly, I recently realized how few egg breakfast recipes I have here on the blog. Yes, I have some breakfast hash recipes and a few other egg casserole recipes that are REALLY old, but I am truly lacking those essential recipes that I actually make on a regular basis. That needs to change, my friends. Because eggs are a wonderful, versatile, super healthy  ingredient that we all need in our life.

The first week or two of the Covid-19 pandemic we had a hard time finding eggs at the grocery store. I kind of secretly panicked about this. I tried peanut butter toast for breakfast one day when I didn’t have anything else to eat, and oh man, even that with all the healthy fat and healthy protein from the peanut butter and the fiber from a good hearty whole wheat toast, did not sit well with me.

More internal panicking happened….how was I gonna start my day off right and last until lunch without becoming a space cadet every morning until this thing is over?!?! I briefly considered buying chickens to keep in our back yard. I have always kind of dreamed about how good a super fresh chicken egg would taste.

Side note: during the time when we were lacking eggs we did eat some breakfast sausage. Which, yes, is high in protein, and delicious, but it felt too greasy for everyday consumption. Eggs were sorely missed during that time.

Then I remembered egg whites!!! Yes, egg whites that are pre-separated into a carton were still readily available at the grocery store.  My only hesitancy was that egg whites, without the richness of the yolks just sounds like a really sad egg scramble.

But then, I thought, what if I make them into egg white muffin cups with some cheese for that richness, veggies, and spices? Yes, I have made this kind of recipe plenty of times, but with whole eggs and love them. After a few tries to really make the egg white muffin cups exciting to the taste buds, I landed on just the right combo of flavors and textures that made us look forward to breakfast.

Honestly, there is so much flavor and texture from all of the ingredients in these babies that we didn’t miss the richness that was missing from the lack of yolks.

Bonus for using egg whites in a carton: No cracking eggs, or whisking them. Crazy how omitting that one little step actually makes me want to meal prep breakfast on a Sunday or Monday night.

Ingredients for these egg white muffin cups:

• bell pepper, chopped – I like red, but any color you have on hand works great.
• canned corn, drained – or use fresh straight off the cob, when in season. YUM so excited for Iowa corn this summer!
• green onions, sliced
• spinach, chopped – mostly there for added nutrition and color. You can’t really taste the spinach, so if you’re sharing these with kids I bet they will still like these.
• shredded cheese – mozzarella or colby jack are great.
• 2 cups egg whites (aka 16 ounce carton) – if you want to use whole eggs you can. You will need about 10 large whole eggs.
• Tabasco sauce (or fave hot sauce) – optional, but highly recommended. It’s not really spicy, but it adds a depth of flavor to the dish.
• Spices: salt, pepper, and garlic powder.

That’s it!

Mix everything up so it’s combined really well.  I mean, look at all those beautiful colors. So much goodness in that one bowl.

Measure out the egg white mixture into each muffin tin.

Then bake for 20 minutes. Egg white muffin cups are ready for all your breakfast needs.

Egg white muffin cups are tender, and just a little cheesy. You’ve got that crunch from that sweet bell better and a tender pop of sweet corn. The hot sauce adds the slightest hint of heat that really makes up for the lack of richness from the eggs. The green onion adds a nice subtle onion flavor that’s just the right amount.

We like to eat two egg white muffin cups with a piece of toast, or some fresh fruit, or a smoothie for an easy and balanced breakfast. They re-heat in the microwave like a dream.

These egg white muffin cups are the perfect meal prep recipe to make Sunday so that  your weekday mornings a breeze. They are packed with protein from the egg whites, and veggies so you know you’re starting your day off on a healthy note. They are naturally gluten free and vegetarian. I would say that they could also be dairy free if you simply leave out the cheese, but honestly that cheesiness is really needed to add flavor and richness to the dish. Just trust.

I hope you love these egg white muffin cups as much as we do. They are surprisingly delicious, easy to make, and super healthy. Did I say all of that already?!

Although, I hope you can get your hands on whole eggs, I do. Just know that if you can’t, you can rely on egg whites in a carton, and they can be turned into a delicious breakfast that makes you excited to wake up. This is a breakfast I think I will return to again and again, even when  the availability of whole eggs will be a guarantee again.

They are that good, and that easy to make.

Sending love and positive vibes to everyone. Stay safe, friends.

More Easy Egg Breakfasts:

• 10 minute weekday huevos rancheros
• 12 minute savory oatmeal with fried eggs
• 30 minute plantain breakfast hash with runny eggs
• curried lentil bowls
• roasted sweet potato hash with Brussels sprouts

Did you make this recipe? It would mean a lot to me if you would leave a comment down below, along with a star rating. This makes my day and helps my blog to be found by more people. Thanks, friends.

Healthy Egg White Muffin Cups (Meal Prep Breakfast)

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 1 review

• Author: Emily
• Prep Time: 10 mins
• Cook Time: 25 mins
• Total Time: 35 minutes
• Yield: 12 egg muffin cups 1x
• Category: Breakfast, meal prep, eggs, easy, healthy, super food, 10 ingredients or less
• Method: chopping, baking
• Cuisine: gluten free, vegetarian, soy free
• Diet: Vegetarian

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Description

Easy egg white muffin cups are the perfect meal prep recipe to make weekdays easier. Packed with protein, a hint of cheese, and veggies, these muffin cups will keep you satisfied until lunch.

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Ingredients

Units USM Scale 1x2x3x

 

• 1/2 cup bell pepper, chopped (I like red, but any color works)
• 1/2 cup canned corn, drained (could use fresh, when in season)
• 2 to 3 green onions, sliced, including white parts
• 1 cup packed spinach, chopped
• 3/4 cup shredded mozzarella cheese, or Monterey jack cheese
• 2 cups egg whites – 16 ounce carton (see notes for whole egg options)
• Optional: 1/2 to 1 teaspoon Tabasco sauce (or other fave hot sauce)
• 1/2 teaspoon kosher salt
• 1/2 teaspoon garlic powder
• 1/2 teaspoon black pepper

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Instructions

1. Prepare: Preheat your oven to 300 degrees Fahrenheit. Grease a muffin tin with cooking spray, butter, or oil – set aside.
2. Chop all the veggies: chop all the veggies as instructed above and add them to a large mixing bowl, along with the shredded cheese.
3. Add the eggs whites: to the bowl with the veggies add the egg whites, Tabasco sauce (if using), salt, garlic powder, and black pepper to the bowl. Mix until everything is really well combined.
4. Measure out the egg muffins: Measure 1/4 cup of the egg mixture into each muffin cavity. Make sure to stir the egg mixture as you go, because the spices tend to sink to the bottom. At the end you might have a little extra egg white without veggies left in the bowl, I like to use a tablespoon to add the egg whites to any of the muffin cups that need a little extra.
5. Bake: Bake the egg muffin cups on the center rack of your oven for 20 to 25 minutes, or until the eggs are set. NOTE: the egg muffin cups will rise quite a bit when baking, they will flatten out as they cool. If measured out properly they shouldn’t spill over while baking.
6. Cool: Allow the eggs to cool for 10 minutes. They should remove easily from the pan, but if they are stuck use a butter knife to gently run it around the edge to loosen up the eggs.
7. Eat/store: Enjoy the egg muffins warm, or allow them to cool completely before storing in an airtight container in the fridge for up to 5 days.
8. To re-heat: To re-heat the muffin cups simply re-heat them in the microwave for a minute or two just before eating. They are just as good leftover as when they’re fresh.

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Notes

Egg Whites: I like to buy a carton of pre-separated egg whites. This makes the recipe super easy and then you don’t have a bunch of egg yolks lying around that you’re not sure what to do with.

Whole eggs option: If you want to use whole eggs you totally can. You will need 10 whole large eggs, give or take, depending on how large your eggs are. The only other change you will want to make, is to whisk the eggs in the bowl before adding the veggies.

Hot sauce: The hot sauce is totally optional, but I highly recommend using some (you can easily reduce the amount). It’s not really spicy, but it adds a depth of flavor that helps make up for the fact that these muffin cups are less rich without the egg yolks.

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