Egg White Frittata Muffin Breakfast Meal Prep
Meal Prep,  Recipes

Egg White Frittata Muffins

I recently subscribed to Simply Mander on YouTube and saw her prep these egg white frittatas for her breakfast, and I immediately went to my kitchen and made it  for myself. Egg whites are my staple breakfast because they’re all protein and super versatile. Over the course of the week, however, I can grow pretty bored with just scrambled egg whites and this recipe adds a a fun flair! It’s also a great way to prep egg whites, which I really haven’t mastered quite yet.

I made my version with beefless ground crumbles from Gardein, but ground chicken or lean breakfast sausage would be great with this recipe as well. Amanda used diced tomatoes in her prep, but I didn’t have any so I substituted with a medium salsa that added a bit of a kick to eggs. I love it!


what you’ll need (for one serving – I made three servings)
  • 184 grams egg whites
  • 7 grams spinach
  • 20 grams Gardein Beefless Ground or your favorite lean breakfast meat
  • salsa or diced tomatoes
  • cooking spray


Preheat oven to 425 degrees and spray a 12-cup muffin tin with cooking spray. Add in the spinach to the bottom of the tins, breaking the leaves into smaller pieces if needed. Sprinkle the Gardein Beefless Ground evenly into a row of four muffin cups. Do the same with a serving of salsa – I used Baja Cafe medium and one serving is 40 grams. Finally, measure 183 grams (four servings) of egg whites to fill the muffin tin cups. Repeat this for the other two rows in the muffin tin.


Pop into the oven for 10 – 12 minutes until the egg whites are done to your liking. Cool on a cooling rack and store in airtight container in the fridge until ready to enjoy. Calories and macros for one serving (four muffins): 119 calories / 15C / 27P / 4F.

To re-heat during the week, I cook them in the microwave for a minute or a bit more. On the side, I’ve been having a small serving of cereal, toast, or even broccoli.

Egg White Frittata Muffins


Let me know if you try this recipe for yourself! Thanks for reading.

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Egg White Frittatas

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