Egg White Breakfast Cups Recipe

It's Saturday, the kids are still sleeping and you want something simple for breakfast. More substance than cereal, but lighter than pancakes. Don't worry, we know exactly what you need: egg white breakfast cups! Recipe developer Susan Olayinka from The Flexible Fridge has mastered packing protein and veggies into one quick, portable cup. Thank her after breakfast, when every tummy is filled. Your family will love these! We're certain you'll enjoy tossing these for the quick prep and minimal clean-up. 

One of the best things about this recipe is how versatile it is. While Olayinka uses the minimal ingredients of egg whites, spinach, tomato, and bell pepper, you could essentially throw any type of vegetable into the mix! Also, you could use a whole egg instead of just the whites — "just the fat content [and] calories will go up," Olayinka notes. Of course, sometimes it's good to get some extra calories in first thing in the morning, so don't shy away from getting creative with this dish. If you want to keep it simple, however, follow Olayinka's recipe for quick and easy egg white breakfast cups.

Gather the ingredients for egg white breakfast cups

Feel free to improvise with your favorite chopped veggies here. You may even use the whole egg if you wish. But be sure to balance the egg to veggie ratio, so you can enjoy this distinctively fluffy texture. Here's what you'll need for this recipe: a fresh tomato, ½ bell pepper (any color), 1 cup of uncooked spinach, and 15 egg whites. For extra flavor, we'll use 1 teaspoon of salt with ¼ teaspoon of black pepper. Also, we'll need your favorite spray oil to coat the baking pan.

That's right, we're cuttin' up!

Begin by sending everyone out of the kitchen. Just kidding! You may start by preheating your oven up to 350 F. We recommend you wash all of your veggies first. With a sharpened knife, chop the tomatoes and bell pepper into ½-inch cubes. 

As you cut up the vegetables, think of what breakfast foods will compliment these egg white breakfast cups. Olayinka recommends serving these with "sourdough toast [and] hash browns." Whole wheat toast would be a tasty addition. Maybe enjoy these with a few pancakes on the side? The choice is all yours.

Combine the ingredients and bake

Into a measuring cup, pour the egg whites, chopped tomatoes, chopped bell pepper, and chopped spinach. Mix them together until fully incorporated. Sprinkle in the salt and black pepper and combine again. Next, grab your trusty muffin tray and use the spray oil to coat it. With a large spoon, separate the egg white mixture evenly into the nine cups. Set the tray into the oven and bake for 20 minutes.

Serve your egg white breakfast cups

After 20 minutes is up, remove your tray from the oven and serve immediately. Olayinka reminds us that the muffins will pop out easily with a non-stick pan and the right oil spray. If you're unsure whether they are fully cooked, insert a toothpick into the center of one cup and check for a clean withdraw. Once it comes out clean, they're done!

We know your family will enjoy these, and may come back for seconds. If any leftovers remain, store them in a tightly sealed plastic bag to keep fresh. When you're ready to enjoy them again, just pop them into the microwave and bring them back to life. If you find this convenient, be sure to share it with friends and family!

Egg White Breakfast Cups Recipe
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These egg white breakfast egg cups are simple but flavorful, and they make for an easy morning meal.
Prep Time
Cook Time
egg muffins on plate
Total time: 30 minutes
  • 1 tomato
  • ½ bell pepper
  • 1 cup spinach
  • 15 egg whites
  • 1 teaspoon salt
  • ¼ teaspoon black pepper
  • nonstick cooking spray
  1. Preheat the oven to 350 F.
  2. Chop the tomato and bell pepper into ½-inch cubes. Finely slice the spinach.
  3. Into a measuring cup, pour the egg whites, chopped tomatoes, chopped bell pepper, and sliced spinach, then mix together. Sprinkle in the salt and black pepper and mix together again.
  4. Grab a muffin tray and spray it with nonstick spray, then spoon in the egg white mixture. Place the muffin tray in the oven and cook for 20 minutes.
  5. After 20 minutes, remove the tin from the oven and serve the egg cups immediately.
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