These easy-to-make egg white muffins are delicious, nutritious, and the perfect addition for your healthy breakfast meal prep. I love making these protein packed egg white muffin cups on the weekend, so I have them ready to enjoy for a busy weekday morning.
Taking time to meal prep on the weekends is key to eating well during the week and egg muffins almost always make it onto the menu. They're delicious, convenient, easy-to-make, and the flavor possibilities are endless.
So I thought, why not bump up the protein and make some egg white muffins for a change? Blending the egg whites with cottage cheese creates a light, fluffy egg white muffin that can be stuffed with just about any filling you would add into an omelet or frittata.
I decided to stir in some of my favorite veggies including; spinach, peppers, and tomatoes but any vegetables would be delicious! And if you wanted to add some even bigger flavors (and some more protein) try chopping up some ham, apple sausage or Canadian bacon.
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INGREDIENTS & PRODUCTS USED + MENTIONED:
Glass Mixing Bowls:
12-Cup Muffin Pan:
Vitamix 5200:
Meal Prep Containers:
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EGG WHITE MUFFINS RECIPE
1 cup baby spinach, chopped
1/2 cup diced bell peppers
1/2 cup baby tomatoes, diced
2 cups egg whites
1/2 cup cottage cheese
1/2 teaspoon kosher salt
1/2 teaspoon black pepper
1/2 teaspoon garlic powder
INSTRUCTIONS
Pre-heat oven to 300ºF.
Coat a 12-cup muffin tray with cooking spray.
Combine all prepared veggies in a medium mixing bowl and then evenly divide the veggie mixture amongst the 12 muffin cups.
Combine egg whites, cottage cheese, salt, pepper and garlic powder in a blender and blend until light and frothy.
Pour the egg mixture over the veggies, again, doing your best to divide the eggs as evenly as possible amongst all 12 muffin cups.
Place tray in the oven and bake for 25 minutes or until the eggs have fluffed up and are cooked through.
Cool before removing from the pan. They should pop out easily if you greased your pan really well.
Serve immediately or pop into the fridge or freezer. To re-heat, microwave the muffins for 45-60 seconds or until thawed. Enjoy!
NOTES
*You can replace 12 whole eggs in place of the egg whites if you prefer. Or try 6 whole eggs and one cup of egg whites.
**Try topping your muffins with some tomato and avocado. If you like spicy, try a bit of Sriracha mixed with Greek yogurt.
NUTRITION
Serving: 1muffin | Calories: 34kcal | Carbohydrates: 1g | Protein: 6g | Fat: 1g | Saturated Fat: 1g | Cholesterol: 1mg | Sodium: 199mg | Potassium: 117mg | Fiber: 1g | Sugar: 1g | Vitamin A: 493IU | Vitamin C: 9mg | Calcium: 13mg | Iron: 1mg
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#eggwhitemuffins #eggmuffins #breakfastmealprep
Whole eggs have much more flavor, don’t you think?
Yes and lots of extra nutrients as well! But this a fun way to switch things up and have a super delicious, high protein option for busy, on the go mornings 🙂
Dani, why not a whole egg?
Also, o I emailed u with some questions but I don’t know if u got my email
You can absolutely use whole eggs… I give instruction in the video how to do that. My intention is to inspire you all with new, delicious ideas. This recipe is great for people who want a super high protein option, on the go. Not sure if I received your email! I get so many, I often can’t respond to them all. BUT – I also had some issues with email recently that has since been resolved. Maybe try resending?? All the best!!
I resent the email. I have my name in the subject
Studies actual found that eating the egg white alone causes a higher glycemic response. Eggs were meant to eat whole. There’s nothing wrong with egg yolks. Eggs are one of the healthiest foods on the planet.
Love this recipe. How long would they last in the refrigerator as I would be the only one in my home eating these. Also, can they be frozen?
They will last about 5 days in the fridge + yes! you can also freeze them,
I use to make these all the time but I never thought to put cottage cheese in them. I’ll have to try that!
It helps to keep them super light and fluffy!
I would think that adding the whole egg would make it more satiating. I’ll have to try it out.
Yes, it definitely would. You can easily adapt this recipe and use whole eggs 🙂
Happy Friday! First off, THANK YOU!! I woke up this morning to 1 MILLION subscribers in the C+D Fam. So crazy exciting!! Thank you to each one of you who come back week after week to watch and share your thoughts and questions. I super appreciate you all + am so grateful for this community. I hope you enjoy this recipe. They are a great option for those wanting a super high protein breakfast that you can grab on the go. ENJOY!
Congratulations, it’s so well deserved Dani, we all love your delicious recipes
@I Am Chosen Thank you!!
Awwww congratulations Dani, you deserve it.
Such a lovely recipe! Can you freeze the muffins?
Huge congratulations Dani, must be that million dollar smile you have xoxoxox
Thanks I have try the last one you did the zucchini boat oh so delicious and I will try this because I’m doing egg white now for my cholesterol thank you for the good old recipe. If I put everything in a bowl and mix it will it work also I’m just asking but thank you
Great! I hope you enjoy them both Stephanie.
Those look delicious, Dani.
Thank you!! I hope you get to give them a try.
@Clean & Delicious I’ll make them soon.
Good recipe as usual but I think I would need about six of them to call it my breakfast, but that’s just me. lol I usually eat four eggs every morning.
I usually eat 4-5 with some fresh fruit and toast or sweet potatoes! They are low calorie (high protein!) so you need to add more food to make a full meal.
Than u Dani I love ur recipe. I send u my regards from Miami Florida
Thanks so much Ivlyn!
These look so good. Is there anything I could sub for the cottage cheese? I am not supposed to have dairy. By the way loved your Neapolitan Ice cream recipe.
Good question. I wonder if you could do a vegan yogurt?? That may work.
Clean & Delicious thank you I’ll try it.
This is genius, Dani – thanx so much! Would never have thought to add cottage cheese! I remember your egg muffins – I made those, still have pix of it, I was so proud of them! Have a great weekend!
That’s awesome! I think I may share some new egg muffins soon too… we’ll see!
Going to make this now for tomorrow morning for everyone! Great idea! Thanks!
Awesome!! Enjoy Renee 🙂
First of all, congratulations on hitting 1 million subscribers. You deserve it with all the hard work you have put into your channel for years! And second of all, I can’t wait to try this. I’ve made your regular egg muffin cups, so this will be a great recipe to add into my rotation.
Thank you! I appreciate your on going support Craig 🙂 . Enjoy the muffins!
I have a small 6 cup muffin tin that fits perfectly in my toaster oven. No need to heat up my regular oven. I love making eggs this way.
Perfect! So convenient.
Looks Yum Yum Yummy!! But I’d have to sprinkle some feta or avocado on top (or both!) 🙂
Oh yes!! that would be delicious!
I’m heading for the grocery store for a carton of egg whites! Amazingly tight, entertaining and well-paced video. You are amazing, Dani! Great quality video — kudos to the videographer, too.
Thank you Robin! I hope you enjoy the recipe.
2 thumbs up Dani . excellent .