Egg white muffins

Egg white muffins

These egg white muffins are savoury, delicious and come together in just over half an hour. They can be eaten right away, or frozen for a convenient snack in the future.

This recipe is naturally grain free, gluten free and high in protein. By using an alternative cheese it can also be dairy free.

While I’ve called it a muffin, it’s actually more accurately a crustless quiche or a frittata. I’m just calling it a muffin because it’s baked in a muffin pan.

Zero waste

Rather than being a recipe about high protein low fat, this recipe is primarily for using up excess egg whites. I was left with an abundance of egg whites after making some salt cured egg yolks as a gift for a friend. It was after the Christmas break and I didn’t want to make anything sweet with the remaining whites 😅.

You can make the filling for these egg white muffins exactly as outlined in my recipe. Or better yet, use up items in your fridge to create unique flavours and decrease waste at home. Some example ingredients and flavour combinations are below

  • Christmas style: turkey meat, brie (or soft cheese), and roast sprouts
  • Sunday dinner: roast carrot, chicken and potato
  • Omelette: cheddar cheese, ham and green capsicum
  • Greek: feta cheese, sun-dried tomato and oregano
  • Starbucks: cottage cheese, roasted red peppers, spring onion

I chose capsicum, mushroom, spinach and salami because these were the things I had available in the fridge. You can easily make this dish vegetarian by using only cheese and veggies.

You need to consider when adding ingredients is that anything with a high amount of moisture will affect the cooking time. For example, fresh spinach. Spinach has a lot of water and this will release during the cooking process and extend the cooking time.

The spinach I used in this recipe was frozen spinach that I defrosted and thoroughly drained before using.

The other thing I would recommend against using is any kind of raw meat, for example raw bacon. This is because the bacon may not have the chance to fully cook during the cooking time.

How many egg whites do I need?

You can make these egg white muffins with about egg white per muffin. I had an initially thought that the egg whites would go a lot further, but when it came to pouring out the beaten egg white it became clear that it was really a one-to-one situation.

If you find yourself with too much filling at the end then simply crack whole egg over any remaining mix.

The cooking time will vary depending on the size of your muffins. For me at the 20 minute mark it was still looking a little liquidy. So I needed to bake mine for the extra 5 minutes to ensure it was fully cooked.

Storing your breakfast muffins.

The muffins will keep for a few days in the fridge in a sealed container. You can also freeze these muffins for two months in the freezer. To reheat your muffin simply place it in the microwave for 20 to 30 seconds.

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Egg White Muffins

Quick and easy savoury on the go snack or healthy breakfast.
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Breakfast
Cuisine Australian
Servings 4 muffins


  • 1 Mixing bowl
  • 1 Egg whisk optional (use a fork)
  • 1 Muffin pan


  • 4 egg whites see notes if using store-bought egg white
  • 70 g Frozen spinach Defrosted and drained
  • 40 g cheese mozzarella, cheddar, feta
  • 40 g salami or ham
  • 40 g mushroom or one medium
  • 40 g capsicum


  • Preheat your oven to 180°C or 350°F
  • Grease four wells in your muffin tin with spray oil or butter.
  • Chop mushroom, capsicum and meat into small pieces. Divide evenly amongst four muffin places.
    40 g salami or ham, 40 g mushroom, 40 g capsicum
  • Beat egg whites for one minute and add drained spinach. Mix to combine.
    70 g Frozen spinach, 4 egg whites
  • Divide egg mix evenly between four muffins. Top with cheese.
    40 g cheese
  • Place in oven and bake for 20 – 25 minutes or until egg is fully cooked. The muffins will naturally puff up during cooking and deflate while cooling.
  • Allow to cool for five minutes before removing from muffin pan.


Four egg whites weighs approximately 130g. This is good to know if you are using a packet of store bought egg whites. 
Keyword Breakfast, Eggs

Need some more egg related meal ideas? How about breakfast egg cups? Or maybe some French toast using hot cross buns?

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