Breakfast has long been noted as the most important meal of the day and there’s actually a lot of truth to that. If you don’t eat within about an hour of waking up, your metabolism will not get start correctly and you’re more inclined to eat more throughout the day than those who did eat breakfast.

Yet, some people still skip out on breakfast because mornings can tend to get a little crazy!  Well that excuse is no longer valid, because these protein and veggie – packed egg white breakfast muffins take all the hassle out of mornings: just grab and go. They can even be frozen if you need to store them in the fridge and defrost one each day all year.

In terms of ingredients, the only real necessity is egg whites. You have a ton of creative liberty here, fill them with however much and whatever kinds of veggies and sprinklings of cheese you like!

Here are two of my favorite flavor combinations:

Option 1 – Spinach and Feta Cups:

  • Egg whites to fill cups
  • 1 cup spinach – ripped
  • ¼ cup feta cheese – crumbled
  • ¼ cup sun dried tomatoes
  • 2 tbsp. chives

Option 2 – Savory Bacon Cups:

  • Egg whites to fill cups
  • ½ cup cooked bacon/turkey bacon
  • 1 cup orange and yellow bell pepper
  • ½ cup red onion
  • ¼ cup shredded cheddar cheese


  1. Preheat the oven to 350F
  2. Line a muffin tin with cupcake wrappers.
  3. Fill each wrapper with your vegetables and fillings of choice.
  4. Pour egg whites over the vegetables, filling the cups about ¾ of the way.
  5. Top with a sprinkle of salt and pepper and cheese and then pop them in the oven for 20-25 min.

Enjoy right away or freeze in a freezer-safe container.  If freezing: when you are ready to eat, microwave for 30 seconds at a time until warm.