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Breakfast Egg White Cups

These Breakfast Egg White Cups are very delicious, and a simple way to have a quick breakfast. They are made from egg whites and you can add anything you like to them. They are so compatible with your Low Carb/Keto diet plans. You can also make them with whole eggs too.

a row of Breakfast Egg White Cups

I really love these Low Carb Egg White Cups. My whole life I have always liked Egg whites more than whole eggs, and in the last few years, I’m so happy because egg whites have become more popular than ever. There are a lot of people eating egg whites instead of whole eggs, so I thought it’s the right time to make my own breakfast egg white cup recipe!

These Egg White Muffin Cups are so easy to make and you can add so many different ingredients in them so that they always taste different. Sometimes you feel like meat or cheese. Sometimes you feel like veggies. Bacon and scallion are also one of my favorites. Once you try these, experiment with the different choices and then see which one is your favorite. 

What Are Egg Cups Used for?

Egg Muffin Cups are a great breakfast, especially an “on the go” breakfast. Because of the busy lives we lead, they are great to make ahead of time and then eat in the morning before work, or you can even take them with you and eat them at work. 

They can be eaten cold or heat them up in the microwave, the possibilities are endless.

What Ingredients are in This Recipe?

Breakfast Egg White Cups Recipe ingredients

Egg whites – liquid egg whites in the carton are the easiest but you can certainly use regular egg whites too. 

Sausage – Any breakfast sausage will do. When I eat sausage for breakfast, I find that the best one is Jones’s sausage. I think it tastes the best and has no artificial ingredients. 

Bacon – One of the all-time favorite breakfast foods for many of us (heck, bacon is good at any time of the day). Who doesn’t like bacon!? It’s a perfect Keto ingredient for so many recipes because of the protein and fat it has, and 0 net carbs!

FYI my family’s favorite bacon is Oscar Mayer Thick Cut Bacon. It’s the best! It typically costs more than some brands of bacon but it’s worth it. The flavor is better and it shrinks less. Often our store offers half price sale so I take advantage and stock up. So enjoy! 

Cheese – Any of your favorite cheeses will work in these Egg White Cups, cheddar or feta are two favorites, so use whatever one that you would like to. Try a different one every time. Cheese also is a perfect Keto ingredient because of the protein and the fat it contains. 

Veggies – Some of the favorite ones in the list of choices are peppers, onions, mushrooms, spinach….

Eggs – Eggs are a food that’s good for most diets and is certainly a good choice for Keto. They are a “go-to” food with a lot of yummy varieties. Once again, this is a good ingredient for most diets. They are a good source of protein and low in calories, from 74-96 calories depending on their size, low in fat and less than 1 carb for 2 eggs.  

How to Make Breakfast Egg Cups:

These Egg Cups are very easy to make and very quick too. And you can make as many or as few that you want to make. Usually, muffin tins come in either 6 or 12, you can either make a full pan or a partial.

What you do first is to spray the tin with a cooking spray such as Pam. 

Then the next step is to chop up your meat or vegetables and place them inside the bottom of the cups.

putting ingredients in tray to make Breakfast Egg White Cups Recipe

Next, pour your egg whites over the top of the other ingredients until desired fullness.  

Breakfast Egg White Cups poured in a tray

Lastly, bake at 350 degrees for 15-20 minutes and you’re done!

low carb Breakfast Egg White Cups baking in the oven
Breakfast Egg White Cups out of the oven

How to Get them not to Stick?

In order to get your Breakfast Egg White cups to stick to your pan, you can spray the muffin pan with a non-stick cooking spray, like Pam. It works great for a lot of things and this is just one of the many things that you can use it on.

That way when your Egg White Muffin Cups are ready they will just slide out of the pan with no waste.

What to Fill Egg Cups with? Different Variations…

There are so many things that go so well inside your Egg White Muffin Cups, which makes these so much fun to make and eat. You can make them every day and never have the same combo twice for a while unless you want to.

tomato and spinach Breakfast Egg White Cups Recipe

There are so many combinations that taste good so have fun trying them and experimenting with them and see what becomes your favorite.

Here are just a few…..

  • Sausage/Mushroom/Cheddar
  • Sausage/Onion/Peppers
  • Ham/Spinach/Swiss
  • Bacon/Scallion/Hot Peppers
  • Spinach/Scallion/mushroom/Feta
  • And the varieties are endless…

If you are looking for a different version of these Breakfast Cups, you can use whole eggs instead of just whites. All of the same ingredients will go well with them too. By adding the whole egg you get some extra protein in your breakfast. 

Whole Eggs or Egg Whites for Breakfast Cups?

If you are wondering the difference between whole eggs and egg whites, here are a few facts:

Whole Eggs on the average have about 77 calories with 5 grams of fat and 6 grams of protein. They are full of lots of vitamins, too many to list here, but for such a small item they are packed with a lot of nutrition. 

Egg whites are on the average 15 calories per egg with 3 grams of protein. So if you are focusing on low calorie then egg whites should be your choice. Not that the whole eggs are that high in calories either, so the choice is yours, also remembering that if you are looking for a lot more vitamins the whole egg should be your choice as long as you have room for a few extra calories.

It may also depend on how many of these breakfast cups you are planning to eat at one time.

Once again you can use whole eggs whipped up or use the whole eggs from a carton. Either way is fine, whatever your preference. Whole eggs and egg whites are both available in liquid form if you are in a hurry. Once you buy them the shelf life is a month or two so they will last you a while before going bad.

Egg to Ingredients Ratio

I would say that the ratio is about half and half. Half veggies, meat, and cheese. Then the other half with egg whites. 

You obviously want to make your Egg Breakfast Cups with whatever you want and whatever quantities that you want, but you just want to make sure that you put enough egg in there to hold all your other tasty ingredients together. Otherwise, it will be like eating a salad. 

Breakfast Egg White Muffins on a plate

Why do Egg Cups Deflate?  

There are many reasons your Egg Cups could deflate.  They are always going to deflate a little when they come out of the oven and start to cool off, but one important thing to remember is to cool them at room temperature slowly. If you put them in the refrigerator too quickly after they are out of the oven, they will deflate more. 

Another trick to keep your Keto Egg White Cups from deflating too much is not to add too much liquid. The more liquid like milk, for instance, will make your EggCups deflate.

Cheese is also heavy so don’t add too much. A little goes a long way.

Also, another way to keep your Egg Cups from deflating is to not overcook them. Eggs will deflate if overcooked, but also who likes eggs that are hard and have lost all their bounce and moisture?…..

What Diets are they Good for?

Yes, you can eat these Egg Breakfast Cups if you are on the Keto diet or eating low carb. They are a really good breakfast choice or a snack choice because they are low in calories and carbs and give you quick energy. 

Also, a good choice if you have to be gluten-free. My friend that I refer to so often in my recipes who is really allergic to gluten can for sure eat my Egg Breakfast Cups. She works with us one day a week and I bring her all sorts of gluten-free, but also low carb foods and this is one that is a good choice for her. She loves eggs, meat and veggies, so a must for her. 

What to serve with Breakfast Egg Cups?

You don’t actually need anything with your Breakfast Egg Cups, because it can be a full meal. 

But if you prefer to, you can for instance only put veggies or cheese in your Egg Cup and if you desire breakfast meat such as ham or sausage or bacon, you could have that on the side of your Egg Cup.

Breakfast Egg White Cups on a plate

How to Store Egg Cups

You will be happy to note that for the short term you can store these Breakfast Egg White cups in an airtight container in your refrigerator for a few days. That way you can take one or two every day and eat them for breakfast or take them to work with you and eat them for your break. They can be eaten warmed up or cold. 

If you want to make a bunch ahead and freeze them, you can also do that very successfully, once again in an airtight container or wrap them individually in plastic wrap tightly. 

So either way, it helps you to use your time wisely and encourages eating healthy.

Can you Freeze Egg Muffins?

Yes, you can freeze these, as noted above, as long as you properly wrap them so they don’t get freezer burn. An airtight plastic container would work well. They make such a good choice for a quick but also healthy breakfast or a mid-morning snack or mid-afternoon snack. They are pretty versatile.

How to Reheat Egg Cups

It’s so easy to reheat your Breakfast Cups, just pop into your microwave for usually 20 – 30 seconds, possibly a little bit more depending on how hot or not that your own microwave runs.

Another option is to pop them into your toaster oven for 5-10 minutes also depending on what temperature that you put it on, whether it’s just in there on a warm setting or on a high temp. Some people like me, like things, heated all the way through to a good temperature and some just like things a little warm, just enough to take the chill off. 

Other Considerations for them…

You may also add egg yolks to these Breakfast egg muffin cups if you don’t want just egg whites, which will add some extra protein to your breakfast, without adding a lot more calories. The yolk itself has a whole bunch of vitamins, too many to mention….

If you want your Egg White Cups to be a little spicy add some hot sauce to each one. That will add some zest for the lovers of spicy food!

Or if you are looking for some added flavor there are many spices that can be added, such as basil or oregano, parsley,…etc

stack of Breakfast Egg White Cups Keto

If You Like this Recipe:

If you’re in the mood for some other Keto Breakfast recipes then try our:

They are Keto-friendly and low carb, and will will be making them for all your guests and family members!

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Breakfast Egg White Cups Recipe bite

Breakfast Egg White Cups

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  • Author: Leigh Oskwarek
  • Total Time: 35 minutes
  • Yield: 12 servings of 1 egg each or 6 of 2 eggs each
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These Breakfast Egg White Cups are very delicious, and a simple way to have a quick breakfast. They are made from egg whites and you can add anything you like to them. They are so compatible with your Low Carb/Keto diet plans. You can also make them with whole eggs too.


  • Egg Whites, regular or liquid
  • Breakfast meats such as Sausage, Ham, Bacon
  • Veggies such as Spinach, Onions, Mushrooms, Peppers, Tomatoes
  • Cheese, such as Cheddar, Swiss, Feta
  • Salt and Pepper


  1. The first thing you need to do is spray your muffin pan with a nonstick spray such as Pam
  2. Then put your veggies and meat in the muffin pan. Fill each one about ½ to ⅔ with your desired goodies.
  3. Pour in your egg white mixture until just about full. 
  4. Add cheese on top if desired.
  5. Bake 350 degrees for about 20 minutes or until it appears that the egg whites are cooked.
  6. Take egg cups out of the pan. Cool at room temperature before putting any leftovers in the refrigerator. 


Sausage and Scallion Egg White Cups: 1.4 NET Carbs (Serving Size 4 Cups) Sausage, Mushroom and Cheddar Egg White Cups: 1.6 NET Carbs (Serving Size 4 Cups) Spinach, Tomato and Feta Egg White Cups: 1.9 NET Carbs (Serving Size 4 Cups) Don’t add too much liquid such as milk or it may not cook properly Cool at room temperature before putting any extra ones in the refrigerator. Don’t forget to use a nonstick spray so that your egg cups don’t stick to the pan 

  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Category: Breakfast
  • Method: Baking
  • Cuisine: American
Recipe rating 5 Stars 4 Stars 3 Stars 2 Stars 1 Star


Monday 13th of June 2022

re Egg White Cups ... sounds like a great recipe, thank you. You mention not to use too much milk, I can't see where milk appears in ingredients. Also, are egg whites whipped first or as it comes out of the egg. I wrote recently but can't see where I did that, hopefully I am making contact correctly. Many thanks. Mim.


Thursday 16th of June 2022

@Leigh Oskwarek, thank you, this is appreciated.

Leigh Oskwarek

Monday 13th of June 2022

Hi Mim, You are correct that milk is not an ingredient in the egg white recipe. It is an option to use when whipping up the egg whites, some people love milk in their eggs, but it is not in our recipe and certainly not necessary to get a great egg white cup. If you whip all of the egg whites together it blends better.