Published on: 02/01/2022
egg muffins with small bowls filled with various vegetables on black countertop
egg muffins with small bowls filled with various vegetables on black countertop


A hot steamy muffin has always been one of my favorite ways to start the day. Switching out the delicious yet dense carb, fat, and calorie-laden muffin (MacTaggart’s Market for any Wisconsin peeps☺️) with a couple of savory egg white muffins provides the warming flavors to start your day, with a dose of spice and protein to replenish your muscles and energize your mood. And have it your way — use your favorite combination of ingredients…and, double and triple the ingredients for another dish or two later in the week. These morning muffins, anytime, are exactly that.
Servings 6


  • 2 cups egg whites or egg substitute
  • 4 cloves garlic minced
  • 1 cup onion chopped (tip: caramelize a whole bunch for another dish)
  • 1 bell pepper chopped
  • 1 cup cooked crumbled chicken or veggie sausage
  • 1/2 cup cherry tomatoes diced (or 1/4 cup sundried tomatoes)
  • 1 –2 cups fresh spinach washed, chopped (or 1/2 cup frozen, defrosted)
  • pinch of chili flakes kosher salt, and freshly ground black pepper
  • Nonstick olive oil cooking spray or olive oil spritz


  • Preheat oven to 350°F. Generously spray muffin tin with nonstick cooking spray.
  • Place a non-stick sauté pan over medium-high heat and spritz with olive oil.
  • Add the garlic, bell pepper, onion, and sauté for 2 to 3 minutes.
  • Stir in the sausage crumbles, tomatoes, and spinach and cook for an additional 2 minutes.
  • Place 1–2 tablespoons into each muffin cup. *Option-top with 1 tablespoon of your favorite cheese here (ie. brie, mozzarella, feta).
  • Next, whisk the egg whites (or egg substitutes) into a medium-sized bowl.
  • Stir in the chili flakes, kosher salt, and black pepper.
  • Pour about 1/3 cup into each muffin cup tin, topping off the veggie mixture.
  • Bake for 25 to 28 minutes, or until the egg has puffed and comes clean with a toothpick.
  • Cool in muffin tin for a few minutes. Run a knife around the edges to remove the egg muffins.
  • Enjoy while hot for breakfast, a snack, as part of your sandwich for lunch.
  • Add a little salsa or hot sauce for a kick, and/or a tablespoon of nonfat Greek yogurt for a creamy topping.


Makes 6 servings; 2 muffins per serving.
Store in an airtight container in the refrigerator to eat within 5 days, or in the freezer for up to a month. To reheat from the fridge, microwave for 30 seconds or until warm throughout. To reheat from frozen, microwave for 45 seconds or until warm throughout.


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With a longstanding dedication to healthy cooking and eating, I promote nutrition with a rebellious twist: the belief that perfection is not required for success on your wellness journey. 

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