Egg White Muffins 3 Ways

Time for the first new recipe Wednesday of 2022! Today it’s these super easy, high protein Egg White Muffins made 3 Ways. I’ve made a lot of batches of egg white muffins over the years and the one thing that I absolutely love about them is how easy they are! Spray a little cooking spray in the muffin tin (or just use a silicone one!), pour in some egg whites, then add whatever toppings you love! Now, I took this recipe a step further and got a little fancy with them – each has THREE different toppings and I also added a tiny bit of half and half to help keep the eggs tender as they cooked. Milk (or even water) would work here too, but I like the creaminess of the half and half.

Wondering why you should add liquid to baked eggs? Here’s what Cook’s Illustrated has to say: “The proteins in raw eggs are coiled and don’t interact with each other. But as eggs cook, the proteins unwind, entangle, and form a mesh. The tighter that mesh becomes, the firmer the eggs will be. But adding liquid puts space between the proteins, opening up the mesh. The result: tender, silky eggs.” They have a nice little graphic on their site too, though you need to be a member to check it out. (I think the membership is totally worth it!)

Obviously the mix ins I used here are just suggestions and you can use whatever you like! Just be careful not to add too much stuff (especially veggies) or else it can water down the eggs. My favorite was the bacon and cheddar! Which one will you try first?

Here are some items I recommend to help make this recipe a success. Note: these are Amazon Affiliate links.

Sausage & Sun Dried Tomato

0 from 0 votes

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Sun Dried Tomato and Sausage Egg White Muffins

Prep Time 10 minutes

Cook Time 25 minutes

Total Time 35 minutes

Servings 12 egg muffins

Calories per serving 80 kcal

Ingredients

• 24 fl oz egg whites
• 2 fl oz half and half
• 1/3 lb Jennie-O Lean Turkey Sausage (151 grams)
• 1.5 oz California Sun Dry Sun-Dried Tomatoes, chopped (42 grams)
• 6 tbsp pecorino romano cheese, grated (30 grams)
• Salt and pepper to taste

Instructions

1. Pre-heat oven to 400°.  Spray a muffin tin with non-stick cooking oil and set aside.

2. Crumble turkey sausage into a hot skillet and cook, breaking apart with a wooden spoon.  Once sausage is cooked through, divide into the 12 muffin tin molds.

3. Divide sun dried tomatoes and cheese evenly into 12 muffin tin molds on top of the sausage.

4. Add about 1 tsp half and half to each muffin, then pour egg whites into muffin tin molds until they are about 3/4 full.  Season with salt and pepper to taste.

5. Bake at 400° for 20 minutes or until the tops of the egg muffins are set and cooked through.

Recipe Notes

Click here or scan the barcode below to log this food in My Fitness Pal.

Nutrition Facts

Sun Dried Tomato and Sausage Egg White Muffins

Amount Per Serving (1 muffin)

Calories 80 Calories from Fat 27

% Daily Value*

Fat 3g5%

Cholesterol 14mg5%

Sodium 194mg8%

Potassium 106mg3%

Carbohydrates 3g1%

Fiber 1g4%

Sugar 1g1%

Protein 10g20%

* Percent Daily Values are based on a 2000 calorie diet.

Cheddar & Red Pepper

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Red Pepper and Cheddar Egg White Muffins

Prep Time 10 minutes

Cook Time 20 minutes

Total Time 30 minutes

Servings 12 egg muffins

Calories per serving 67 kcal

Ingredients

• 24 fl oz egg whites
• 2 fl oz half and half
• 3/4 cup sharp cheddar cheese, shredded (84 grams)
• 1/2 cup diced red bell pepper (70 grams)
• 3 tbsp chives, chopped
• Salt and pepper to taste

Instructions

1. Pre-heat oven to 400°.  Spray a muffin tin with non-stick cooking oil and set aside.

2. Divide red bell pepper, chives, and cheese evenly into 12 muffin tin molds.

3. Add about 1 tsp half and half to each muffin, then pour egg whites into muffin tin molds until they are about 3/4 full.  Season with salt and pepper to taste.

4. Bake at 400° for 20 minutes or until the tops of the egg muffins are set and cooked through.

Recipe Notes

Click here or scan the barcode below to log this food in My Fitness Pal.

Nutrition Facts

Red Pepper and Cheddar Egg White Muffins

Amount Per Serving (1 muffin)

Calories 67 Calories from Fat 27

% Daily Value*

Fat 3g5%

Cholesterol 9mg3%

Sodium 148mg6%

Potassium 112mg3%

Carbohydrates 1g0%

Sugar 1g1%

Protein 9g18%

* Percent Daily Values are based on a 2000 calorie diet.

Bacon & Cheddar

5 from 2 votes

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Bacon Cheddar Egg White Muffins

Prep Time 10 minutes

Cook Time 30 minutes

Total Time 40 minutes

Servings 12 egg muffins

Calories per serving 73 kcal

Ingredients

• 24 fl oz egg whites
• 2 fl oz half and half
• 2 slices center cut bacon, chopped and cooked (18 grams)
• 3/4 cup sharp cheddar cheese, grated (84 grams)
• 3 tbsp green onions, chopped
• Salt and pepper to taste

Instructions

1. Pre-heat oven to 400°.  Spray a muffin tin with non-stick cooking oil and set aside.

2. Divide bacon, green onions, and cheese evenly into 12 muffin tin molds on top of the bacon.

3. Add about 1 tsp half and half to each muffin, then pour egg whites into muffin tin molds until they are about 3/4 full.  Season with salt and pepper to taste.

4. Bake at 400° for 20 minutes or until the tops of the egg muffins are set and cooked through.

Recipe Notes

Click here or scan the barcode below to log this food in My Fitness Pal.

Nutrition Facts

Bacon Cheddar Egg White Muffins

Amount Per Serving (1 muffin)

Calories 73 Calories from Fat 36

% Daily Value*

Fat 4g6%

Cholesterol 9mg3%

Sodium 149mg6%

Potassium 144mg4%

Carbohydrates 1g0%

Protein 9g18%

* Percent Daily Values are based on a 2000 calorie diet.