These egg white protein muffins are the perfect high-protein, low-carb meal prep option for busy mornings, post-workout recovery, or a healthy snack. They are easy to customize, packed with lean protein, and can be stored for days—making them an ideal grab-and-go breakfast.

Unlike traditional egg muffins that use whole eggs, this recipe focuses on pure egg whites, giving it a lighter texture while still providing all the muscle-building protein. The addition of veggies, cheese, and seasonings enhances the flavor, making them both nutritious and delicious!

Gathering & Preparing Ingredients

“A kitchen countertop with all the ingredients for egg white protein muffins neatly arranged. A measuring cup filled with liquid egg whites, a bowl of chopped bell peppers and spinach, shredded cheese, a carton of eggs, and small bowls of spices (garlic powder, black pepper, and salt). A whisk and a mixing bowl are placed beside them. The background is slightly blurred, featuring a simple home kitchen setting with natural lighting.”

📝 Why You’ll Love This Recipe

✔ High in Protein – Each muffin is packed with 6g of protein to keep you full and energized.
✔ Low-Carb & Keto-Friendly – With only 1g net carbs, these muffins fit into most low-carb diets.
✔ Easy to Make & Meal Prep – Just mix, pour, and bake! Plus, they store well in the fridge.
✔ Customizable – Swap ingredients to match your dietary preferences (vegan, keto, high-fat, etc.).

📝 Ingredients (Makes 12 Muffins)

To create these fluffy, flavorful, and nutritious muffins, you’ll need:

Main Ingredients:

  • 2 cups liquid egg whites (or about 10 large egg whites)
  • ½ cup cottage cheese (adds extra protein and fluffiness)
  • ½ cup shredded cheese (cheddar, mozzarella, or your favorite type)

Veggies & Flavor Enhancers:

  • ½ cup diced bell peppers (adds sweetness & crunch)
  • ½ cup fresh spinach (chopped) (boosts nutrients & color)
  • ¼ cup diced onions (adds a mild, savory depth to flavor)

Seasonings:

  • ½ tsp garlic powder (for extra flavor)
  • ½ tsp black pepper (balances the taste)
  • ¼ tsp salt (optional, enhances all flavors)

💡 Optional Add-ins:
Want to take your egg muffins to the next level? Try these variations:

  • ¼ cup cooked turkey bacon or sausage (for extra protein & smoky taste)
  • ½ tsp Italian seasoning or paprika (adds an herby or spicy twist)
  • 1 tbsp hot sauce (for spice lovers!)

Mixing the Ingredients Together

“A large mixing bowl filled with egg whites, shredded cheese, chopped vegetables, and seasonings. A whisk is partially submerged, showing the mixture being stirred. Some chopped spinach and diced bell peppers are scattered around the counter. The perspective is slightly overhead, capturing a home-cooked feel, taken with a phone camera in natural light.”

🔥 Step-by-Step Instructions

1️⃣ Preheat the Oven & Prepare Muffin Tin

Before starting, make sure to preheat your oven to 375°F (190°C).

  • Lightly grease a 12-cup muffin tin with cooking spray or use silicone muffin liners to prevent sticking.
  • If you prefer a crispier texture, use a metal muffin tin (rather than silicone).

2️⃣ Mix the Ingredients

  • In a large mixing bowl, whisk together the egg whites and cottage cheese until fully combined.
  • Add in garlic powder, black pepper, and salt for seasoning.
  • Stir in chopped veggies (bell peppers, onions, spinach) and shredded cheese.
  • If you’re using any extra protein (turkey bacon, sausage, etc.), mix it in at this stage.

💡 Tip: If you want extra fluffy muffins, blend the egg whites and cottage cheese together in a blender before mixing with the other ingredients.

Pouring the Egg Mixture into Muffin Tin

“A non-stick muffin tin lined with silicone cups, with the egg mixture being poured into each cup using a small ladle or measuring cup. The liquid mixture fills about ¾ of each mold, with bits of cheese and vegetables visible. A few drops of egg mixture have spilled slightly on the pan, making it look like a realistic home kitchen setting. The background is softly blurred, showing a simple wooden countertop.”

3️⃣ Fill the Muffin Tin

  • Evenly distribute the mixture into each muffin cup, filling ¾ full to allow room for expansion while baking.
  • If you want more crispy, cheesy tops, sprinkle some extra shredded cheese over each muffin before baking.

4️⃣ Bake Until Firm & Golden Brown

  • Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the muffins are firm in the center and golden on top.
  • Check by inserting a toothpick into the center—if it comes out clean, they’re done.
  • Remove from the oven and let them cool in the pan for 5 minutes before transferring to a cooling rack.

Muffins Baking in the Oven

“A close-up shot of the egg white protein muffins baking in the oven, rising slightly and turning golden on the edges. The oven light gives them a warm glow, showing their slightly puffed-up texture. The perspective is from slightly outside the oven, with a glimpse of the oven rack and the glass door, creating a cozy, real-life kitchen moment.”

5️⃣ Serve or Store for Meal Prep

You can eat them immediately, or store them for later:

🧊 To Refrigerate:

  • Store in an airtight container for up to 5 days.

🔥 To Reheat:

  • Microwave for 30-40 seconds before serving.
  • If you prefer a crispier texture, reheat in an air fryer at 350°F for 3-5 minutes.

❄️ To Freeze:

  • Place cooled muffins in a freezer-safe bag or container.
  • Freeze for up to 3 months.
  • When ready to eat, microwave from frozen for 1-2 minutes or thaw overnight in the fridge.

Freshly Baked Muffins Cooling on a Rack

“A batch of golden brown, freshly baked egg white muffins resting on a wire cooling rack. The cheese has melted slightly, creating crispy edges, and the vegetables are visible in each muffin. A pair of tongs is lifting one muffin to reveal its fluffy inside. The background is softly blurred, showing a kitchen towel and a cup of coffee on the countertop.”

💪 Nutrition Per Muffin

  • Calories: ~50
  • Protein: ~6g
  • Carbs: ~1g
  • Fats: ~2g

(Nutritional values will vary based on additional ingredients.)

🔥 Bonus Variations

➡️ Mexican-Style Egg Muffins:

  • Add chopped jalapeños, taco seasoning, and salsa for a spicy kick.

➡️ Mediterranean-Inspired Egg Muffins:

  • Use feta cheese, sun-dried tomatoes, and olives for a Greek-style twist.

➡️ Keto-Friendly High-Fat Version:

  • Increase the cheese to ¾ cup and add 2 tbsp heavy cream for a richer texture.

➡️ Dairy-Free Option:

  • Skip the cottage cheese and shredded cheese and use unsweetened almond milk & nutritional yeast instead.

Serving the Muffins on a Plate

“A plate with three egg white protein muffins, garnished with fresh parsley and a side of sliced avocado. One muffin is cut in half, showing its soft, airy interior filled with bits of cheese and vegetables. A fork is resting beside the plate. The background is slightly out of focus, featuring a wooden kitchen table with a glass of water and a napkin, taken in natural daylight.”

🔄 Why I Trained This Recipe for Maximum Flavor & Nutrition

When developing this Egg White Protein Muffin recipe, I focused on three key things:

1️⃣ Keeping It High in Protein & Low in Carbs

Instead of using whole eggs, this recipe uses 100% egg whites to keep it lean & protein-packed, with minimal fat & carbs.

2️⃣ Making It Fluffy & Flavorful (Not Dry!)

Egg white-based recipes often turn out rubbery or dry, so I included:
✔ Cottage cheese – Adds moisture & creaminess without extra fat.
✔ Shredded cheese – Melts inside for texture & richness.
✔ Baking at 375°F (not higher) – Keeps them tender instead of overcooking.

3️⃣ Ensuring It’s Meal Prep Friendly

✔ Quick to make – Mix, bake, and they’re ready in 30 minutes!
✔ Lasts all week – Perfect for meal prep storage.
✔ Freezes & reheats well – Great for busy mornings!

Storing for Meal Prep (Optional Shot)

“A set of meal-prepped egg white protein muffins stored in a glass meal prep container, with each section containing muffins, avocado slices, and a small portion of mixed greens. The container is placed on a wooden countertop, ready for refrigeration. In the background, a hand is closing the container lid, emphasizing the meal prep concept.”

📌 Final Thoughts & Serving Ideas

These Egg White Protein Muffins are a staple for anyone looking for a high-protein, easy-to-make meal prep option.

🥑 Pair with:

  • Avocado slices for healthy fats.
  • A slice of whole grain toast for extra carbs.
  • Greek yogurt & berries for a balanced breakfast.