Low Calorie Egg White Muffin Bites

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Top your favorite 100 calorie mini bagel with these delicious egg white muffins and avocado! Perfect balanced macros for a healthy breakfast!

egg cups with calories and macros

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What are Egg Muffins?

Egg muffins are mini egg frittatas, baked in a muffin tin. Many people make them this way so they can grab one and go! It saves time on busy mornings, and eggs are a healthy way to start the day. (egg nutrients here)

To be fair, I’ve never been a fan of egg muffins. Beyond day 1, I find they are a bit soggy for my taste. Plus, eggs don’t take very long to make anyway, so the idea of making them ahead of time didn’t seem to save me any time.

However, I broke my egg muffin ban because they are the perfect size to place on top of a mini bagel!

I love the mini bagels, because they are 100 calories. Thin bagels, which are also 100 calories, are OK, but I like the thick, chewy taste of the mini ones. The thin ones might as well just be a flat piece of bread.

So, with the 100 calorie mini bagel toasted, and spread with avocado, I made some egg white cups to top them off.

I kept the egg white muffins thin, because a tall one wouldn’t fit in my mouth.

Among 10 muffin cups, I used 1 cup of egg whites plus one whole egg.

Then, to keep the calories low, I simply sprinkled on fat free cheddar cheese.

Because I decided to top these on half of a bagel (for 50 calories), I was able to use only 5 total mini bagels.

The result of the half of a bagel, plus cheese, plus egg white muffin, plus avocado was: 100 calories, 7 grams of protein1 11 grams carbs, and 3 grams of fat!

Grab the recipe for my low calorie zucchini muffins here!

making bagel egg muffins
Eggs Whole Plate 1200x1200

Low Calorie Egg White Muffin Bites

Top your favorite low calorie mini bagel with these delicious egg white muffins, and avocado!
5 from 1 vote
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Course: Breakfast
Cuisine: American
Diet: Low Calorie, Low Fat
Keyword: Egg muffin recipe, Egg white bagel bites, Egg White Muffins
Prep Time: 5 minutes
Cook Time: 8 minutes
Servings: 10 Egg Muffins
Calories: 100cal
Author: Amy Roskelley



  • Whisk egg whites and egg into a small cup.
  • Prepare a muffin tin by spraying with cooking spray, 10 of the cups. Or, line 10 cups with silicone muffin cups.
  • Pour egg whites equally into the 10 cups. It will be a small amount in each cup. This makes your egg muffin thin, and easier to eat on a bagel! You don't want it too tall.
  • Sprinkle the egg muffins with fat free cheddar cheese, equally among all ten muffins.
  • Bake in oven at 425 for about 8-10 minutes, or until eggs are cooked.
  • While eggs are cooking, split each bagel and toast. Spread mashed avocado among all bagel halves.
  • Top each bagel half with an egg muffin.


Serving: 1bagel bite | Calories: 100cal | Carbohydrates: 11g | Protein: 7g | Fat: 3g
Tried this recipe?Mention @healthbeet or tag #healthbeet!
Egg white muffins on a mini bagel with avocado. Low calorie and delicious!

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  1. 5 stars
    I’ve just discovered your posts and am grateful for your wealth of information and advice. I’ve been struggling with emotional eating since the death of my soulmate and know I am eating mindlessly to fill that void. I like simplicity and a plan that can be sustainable. Thank you for offering both in your planning – especially the tips on brands to look for.

    1. Sally. I’m so sorry for your loss. It is completely natural to turn to food for comfort in situations like this. I hope you find comfort in your family, friends and loved ones.
      God bless you!


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