Egg White Cups Recipe

Easy, high-protein egg white cups made with fresh vegetables and cheese. These oven-baked breakfast cups are ideal for meal prep, quick breakfasts, and healthy grab-and-go meals.

Print Recipe Pin Recipe

Prep Time 10

Cook Time 20

Total Time 30

Servings: 6

Course: Breakfast

Cuisine: American

Ingredients Method Notes

Ingredients

2 cups — Liquid egg whites
½ cup — Bell pepper finely chopped
½ cup — Spinach chopped
⅓ cup — Onion finely chopped
½ cup — Shredded cheddar or mozzarella cheese
½ teaspoon — Salt
¼ teaspoon — Black pepper
¼ teaspoon — Garlic powder
As needed — Non-stick cooking spray

Method

Preheat the oven to 350°F (175°C).
Grease a standard 12-cup muffin pan well with non-stick cooking spray.
Divide the chopped bell pepper, spinach, onion, and shredded cheese evenly among the 12 muffin cups.
In a mixing bowl, whisk the liquid egg whites with salt, black pepper, and garlic powder.
Pour the seasoned egg whites evenly into each muffin cup, filling each cavity about ¾ full.
Gently stir each cup so the vegetables and cheese are evenly distributed.
Bake for 18–22 minutes, or until the centers are fully set and no longer wet.
Remove the muffin pan from the oven and let the egg white cups cool for about 5 minutes.
Run a thin knife or spatula around the edges of each cup to loosen them.
Carefully remove the egg white cups from the pan and serve warm, or cool completely before storing for meal prep.

Notes

Drain or cook watery vegetables before adding them.
Do not completely fill the muffin cavities because the egg whites expand while baking.
Start checking the cups after about 18 minutes.
Silicone muffin liners can help prevent sticking.
Avoid overbaking because egg whites can become rubbery.
Let the cups rest for about 5 minutes before removing them from the pan.
Store cooled egg white cups in an airtight container in the refrigerator for up to 4 days.