make ahead egg white cups

BREAKFAST! They say it is the most important meal of the day….

Yet so many people struggle to find the time, energy (and/or patience) to make healthy breakfast choices throughout the busy week. If this sounds ANYTHING like you, I have some GOOD news for you!

These protein packed egg white cups are HEALTHY, super EASY to make, and are a perfect GRAB and GO breakfast for when you are running out the door for work, to drop the kids off, or whatever else it is you do in the morning.

The thing I love most about these is you can MAKE THEM AHEAD of time and have a healthy option for the WHOLE week! Better yet, you can FREEZE them, so if you make a double, or triple batch, you are set up for healthy breakfast for DAYS!



  • egg whites (about 2 1/2 cups) OR 12 eggs

  • mushrooms, cut into small pieces

  • cherry tomatoes, cut into small pieces

  • spinach, finely chopped

  • feta cheese

  • minced onion, to taste

  • black pepper, to taste

NOTE: the options for these are LIMITLESS. Just think about what you enjoy most in your favorite omelette when prepping these babies!!!

Other suggestions (not all together, but hey, if it sounds good, try it anyways ha!): peppers, ham, bacon, sausage, black beans, salsa, olives, onions, chives, herbs, spices


  • Preheat your oven to 350 degrees. Prepare a muffin tin with non-stick cooking spray in each spot on the pan.

  • While your oven is preheating, get all of your preferred ingredients ready. Chop the veggies, get the spices out and put them all out on the counter. If you are using full eggs, whisk them all together in a medium bowl OR in a glass measuring cup (makes it easier to pour into the tins…you’re welcome!)

  • Fill each of the muffin tins 1/4-1/2 way with your omelette ingredients of choice. This ensures your will get the exact amount of what you like in each tin!

  • Pour the egg whites (or eggs) into the tins until it is ALMOST filled to the top of the tin. Use a fork to gently mix everything together.

  • When oven is warm, place the muffin tin in the oven and let cook for 20-25 minutes. Check the consistency of the eggs at the 20-25 minute mark (my oven is OLD so I usually have to cook for an additional 5-10 minutes)!

  • Once the eggs are done, you can either enjoy them IMMEDIATELY or let them cool and place in the refrigerator OR freezer for a quick go-to breakfast!

I want to hear from YOU!

Did you try them? Let me know what you think?


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