Easy Egg White Muffins
These egg white muffins are light, fluffy, packed with protein, and perfect for busy mornings. They’re endlessly customisable, low in calories, and ideal for meal prep when you want something grab-and-go throughout the week.
Method
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Preheat the oven to 180°C and lightly grease a muffin tray or line with muffin cases.
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Divide the chopped vegetables evenly between the muffin cups.
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Pour the egg whites into a bowl, season with salt and pepper, and whisk lightly.
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Carefully pour the egg mixture into each muffin cup until almost full.
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Add any extra toppings or mix-ins if using.
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Bake for 20–25 minutes, or until the egg muffins are fully set and lightly golden on top.
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Allow to cool slightly before removing from the tray.
Notes
Allow the muffins to cool completely before storing.
Keep them in an airtight container in the fridge for up to 4 days.
They can also be frozen for up to 2 months. Simply reheat in the microwave or oven before serving.
Nutrition Information
| Calories | 45kcal |
| Total Carbohydrates | 2g |
| Protein | 8g |
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Frequently Asked Questions
Why did my egg muffins deflate?
That’s completely normal. Egg muffins naturally puff up in the oven and settle slightly as they cool.
Can I use whole eggs instead?
Yes — you can replace some or all of the egg whites with whole eggs for a richer texture.
Can I freeze them?
Absolutely. Freeze in airtight containers and reheat when needed.
How do I stop them sticking to the tray?
Use non-stick spray generously or silicone muffin liners for easiest removal.
What can I use if I don't have fresh spinach?
You can substitute frozen spinach, thawed and drained, or use kale or Swiss chard chopped finely.
Can I add other vegetables or proteins to the muffins?
Yes, these muffins are very customizable. Try adding peppers, mushrooms, turkey bacon, or reduced-fat cheese to suit your taste.
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