Egg White Muffin Delights

Remember in my last training log post when I said I’d share a healthy breakfast recipe? I did. And it’s here! This afternoon, I’m sharing my Egg White Muffins. They are healthy (52 calories a serving and nearly 6g protein!), delicious, easy, and perfect for busy mornings or snack-time!

Egg White Muffin Delights

There’s not a whole lot to share with this recipe, if you can even call it that. All I know is that I live for breakfast food and gotta have it. But there are some days during the work-week that are so busy (okay, it’s usually because I hit the snooze button too many times) that I have to settle for a protein shake. Blech.

I prepared these muffins on Sunday and popped them into some Tupperware. These will keep fresh for about a week in the fridge but if you don’t plan on eating them within 5 days, I’d definitely put them in a Ziploc freezer bag and thaw overnight. These are best served warm, duh, so feel free to zap them in the microwave for 30 seconds.

So anyway, the first thing you’ll want to do is preheat your oven to 350F and coat a muffin tin in non-stick spray or line with muffin liners. While the oven is preheating, you’re gonna wanna chop up some bell peppers and a white onion. I went with a yellow and green bell pepper for no reason other than these were the cheapest at the grocery store this week.

chopped bell peppers

Then, in a medium or large-size mixing bowl, crack two whole eggs & 4 servings of egg beaters (approx. 12T) and whisk. I like these egg whites. Once whisked well, stir in the chopped bell peppers and onion and sprinkle some salt, pepper, and any other seasonings into the mix. Maybe, if you’re feeling it, you can add some shredded cheese. This is entirely optional and would alter the nutrition information!

Fill your muffin tins with the mixture, about 3/4 of the way full. Bake for 20-23 minutes and voila – you’ve got breakfast! Or… part of it, anyway.

Like I said earlier, you can eat these Egg White Muffin Delights on their own, freeze them, refrigerate them, WHATEVER. They’re especially good smashed between an everything bagel, a slice of cheese, and some breakfast chicken sausage ๐Ÿ™‚

Egg White Muffins

  • Yield: 6 servings, 2 muffins each
  • Prep Time: 10 minutes
  • Cook Time: 22 minutes


  • 2 whole eggs, medium
  • 12T egg beaters
  • 2 bell peppers, chopped
  • 1 white onion, chopped
  • Salt & pepper, to taste
  • Optional: shredded cheese


  1. Preheat oven to 350F and coat muffin tins with non-stick spray (or muffin liners)

  2. Chop bell peppers and onion

  3. Whisk together eggs and egg beaters

  4. Mix bell peppers and onion in with the egg mixture

  5. Pour the egg, pepper, and onion mixture into muffin tins about 3/4 full

  6. Bake for 20-22 minutes until desired doneness


Approximately 60 calories, 6g protein, 1.5g fat, 5g carb for 2 muffins