Recipe Overview
Why you’ll love it: What’s better than a healthy breakfast that is portable and ready when you are? You’ll love these freezer-friendly protein-packed egg white muffins for busy weekdays!
How long it takes: 50 minutes
Equipment you’ll need: skillet, whisk, muffin pan
Servings: 18 muffins
Protein On-The-Go!
Even as a food blogger, I don’t always have time for a made-from-scratch breakfast. Sometimes I have buttermilk pancakes in the freezer or whip up some easy crockpot oatmeal the night before, but other times it’s a bowl of cereal and milk.
But when I’m craving something high-protein that I can grab on the way out the door, I make a batch of these egg white muffins.
Highlights:
- Customizable and flavorful: The recipe features sausage, sharp cheddar, and broccoli, but you can swap in your favorite ingredients. My kids really love these egg muffins with hash brown potatoes, ham, and cheese too!
- Filling: Packed with protein from the egg whites, cheese, and sausage along with fiber and other nutrients from the broccoli, a couple of egg muffins will keep you full for hours. (Be sure to try my popular breakfast sandwich recipe, too!)
- Quick and easy: There’s hardly any prep work involved since we’re using frozen broccoli. And these egg white muffins only take about 20 minutes to bake!
- Freezer-friendly: Make a batch ahead and reheat whenever you need.
How to Make Egg White Muffins
Prepare. Preheat your oven to 375°F. Grease or spray a muffin pan generously. I prefer using a nonstick muffin pan for egg muffins.
Cook the sausage. Add the ground sausage to a hot frying pan set over medium-high heat. (If you’re using leaner turkey sausage, add a bit of olive oil first to keep it from sticking.) As the sausage cooks, break it up into crumbles.
Add the broccoli. Once the sausage is browned (no pink remaining), add the broccoli and cook until it’s thawed. Remove the skillet from the heat and let the mixture cool for 5 minutes.
Prep the egg mixture. While the sausage mixture is cooling, whisk the egg whites, milk, salt, and pepper in a large bowl until well-combined. I like to use a bowl with a pouring spout so I can easily fill the muffin cups.
Assemble. Divide the sausage and broccoli evenly into the muffin pan cups, then add a layer of cheese. Pour the egg mixture over the sausage, broccoli, and cheese, dividing it as evenly as possible.
Bake. Place the egg white muffins in the oven and bake them for 20 to 25 minutes or until they’re puffed up and golden brown. Leave the muffins in the pan for 5 minutes before carefully removing. (They’ll shrink a bit as they cool.)
“Made these and they were DELICIOUS!!! Definitely going to be making them over and over again. I kept half in the fridge and froze half and had no trouble reheating them. They came out perfect, as crispy and perfect just as they were on day 1!”
Helpful Tips
- Coat the pan well. Make sure to spray your muffin tin generously with nonstick spray. Use a nonstick muffin tin, if possible. The muffins do have a tendency to stick. A silicone muffin tin or muffin cups would probably work well, too.
- Drain off any moisture from the frying pan. If there is excess liquid or grease in the sausage/broccoli mixture after you sauté it, drain it before adding the mixture to the muffin cups.
Serving Suggestions
Fresh fruit. Cut up a melon, throw a handful of berries in a bowl, or just grab a banana if you’re eating these egg white muffins as a breakfast on-the-go.
Greek yogurt. If you’re feeling a little more ambitious, make a parfait with Greek yogurt, fresh fruit, and homemade granola for crunch. You’ll add protein to your breakfast, too!
Toast or English muffin. Pair egg white muffins with a slice of whole grain toast or an English muffin, slathered with homemade strawberry freezer jam or orange honey butter.
Smoothie. This blueberry smoothie is a fantastic way to start the day! (Take a look at all my smoothie recipes!)
Refrigerator: These egg white muffins can be stored in the refrigerator for up to 4 days. If I’m making them for meal prep, I’ll put them in containers with compartments and add fruit or hash browns on one side.
Freezer: If you want to make the egg muffins ahead of time and stock your freezer, these egg white muffins freeze well. Place them in a single layer on a parchment-lined baking sheet and freeze until solid. Once frozen, transfer them to a freezer-safe bag or container and store for up to 2 months.
Reheating: To reheat, microwave for 30 seconds, or if frozen, 1 to 2 minutes. You can also reheat them in a 350ºF oven or the air fryer, until heated through.
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Ingredients
- 16 oz. ground breakfast sausage (either pork or turkey, see note #1)
- 4 cups (12 ounce package) frozen chopped broccoli florets (see note #2)
- 2 ½ cups liquid egg whites (see note #3)
- ¼ cup milk (I like to use 2% or whole milk)
- ½ teaspoon kosher salt
- ¼ teaspoon ground black pepper
- ¾ cup shredded sharp cheddar cheese (see note #4)
Instructions
- Preheat oven to 375°F. Generously spray a tin for 18 muffins with nonstick spray. The muffins tend to stick a bit so don't be sparing with the spray.
- In a medium frying pan, brown the sausage over medium-high heat, breaking it up into small pieces as it browns. Once the sausage is cooked through, with no pink remaining, add broccoli and continue to cook just until broccoli is thawed. Remove from heat and cool for 5 minutes. If there is excess liquid in the pan, drain the mixture.16 oz. ground breakfast sausage, 4 cups (12 ounce package) frozen chopped broccoli florets
- Meanwhile, in a large bowl, whisk together egg whites, milk, salt and pepper.2 ½ cups liquid egg whites, ¼ cup milk, ½ teaspoon kosher salt, ¼ teaspoon ground black pepper
- Arrange sausage and broccoli florets evenly in each of the prepared muffin tins. Sprinkle cheese in each well on top of the sausage/broccoli mixture.¾ cup shredded sharp cheddar cheese
- Pour egg mixture evenly into each muffin cup.
- Bake for 20 to 25 minutes or until puffed up and golden brown. Leave in muffin tin for about 5 minutes before removing and serving.
Notes
- Ground breakfast sausage: I recommend using bulk breakfast sausage; either turkey or pork will work. Choose your favorite variety.
- Broccoli: If the florets are rather large, you can chop them pretty easily with a large sharp knife, even if they’re frozen. If you prefer, use fresh broccoli florets, but they may take slightly longer to cook.
- Eggs: Look for liquid egg whites in the refrigerated dairy section of the grocery store. If desired, you can substitute 8 large eggs instead of the egg whites.
- Cheese: I think sharp cheddar is perfect for this recipe because it packs in a lot of flavor, but any cheese you like will work. Gouda would be good, as would something melty and creamy like Havarti or Monterey Jack.
- Possible variations: Try other vegetables (sautéed bell peppers, onions, or mushrooms are great!) or breakfast meats, such as finely diced ham or cooked bacon.
- Make ahead/Storage: The egg white muffins can be refrigerated for up to 4 days or frozen for up to 2 months. Reheat in the microwave until warmed through, about 30 seconds for refrigerated, or 1 to 2 minutes if they’re frozen.
Video
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Did You Make This?Share a comment and rating below! I love hearing what you think!
Love that these are so healthy! I’m going to make these and freeze them!
I hope you love them!
Love how easy these are to grab and go! Perfect for busy school mornings.
I love hearty, savory, portable breakfasts! This is perfect for my early morning work days!
What a wonderful idea!! These frittata muffins look amazing!!!
Hi Rachel:
I love your recipe for these Frittata Muffins! They look absolutely fantastic. I’m putting together a recipe roundup and would like to feature your recipe link with the image. We will not repost the recipe and will also link the image to your site as well. Please let me know if this is ok- thanks!
Scott
Sure thing, thank you for asking!
Do these freeze well? If so, how do you reheat once frozen?
I haven’t frozen them but I think they would freeze great. I would just reheat them in the microwave. Not sure how long it would take because I haven’t done it personally. :)
I made these and they were delicious! And then I froze the rest of them and they didn’t keep well at all. When I microwaved them out of the freezer, they were way too watery and the texture was off. Has anyone else had better luck?
Sorry to hear that! Nothing is exactly the same after freezing, sorry to hear you didn’t enjoy these as much after freezing.
I’m ready to try these, but just want to make sure I get it right…the first part of the directions says to spray a 12 muffin tin, but the part about adding the sausage mix says to distribute it into 18 muffins, so how many really? LOL I only ask because I’m considering a silicon pan purchase, it’s time to replace grandma’s old tins. :)
Ahh good catch, sorry about that! The recipe makes 18 and you’ll definitely want to spray them all, not just 12 of them. Whoops! Thanks for letting me know. :) Make sure to spray them well, they have a tendency to stick, even on silicon.
Do you know what the calorie count of each egg muffin would be? Also, do you know how long these would last in the fridge and not perish? 3-4 days? Thank you!
236 calories per two egg muffins. So 118 for 1. They’ll definitely keep 3-4 days in the fridge!
This would make my morning routine so much better! Love the flavors and all of that protein!
These look perfect for quick and easy breakfasts. Egg muffins do tend to stick which sometimes deters me from making them but they’re so convenient I should get over it!