7 Egg White Recipes You Can Prep Ahead for the Week

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Egg whites are light, high in protein, and incredibly versatile. They’re perfect for meal prepping because they cook quickly, store well, and fit into almost any healthy eating plan.

Here are 7 egg white recipes you can prep ahead, whether you need grab-and-go breakfasts, protein-packed lunches, or light dinners.

1. Egg White Muffins (Grab-and-Go Breakfast)

Prep-Friendly:

Make a batch on Sunday, refrigerate up to 4 days, or freeze up to 1 month.

Instructions:

1. Preheat oven to 350°F (175°C).
2. Whisk 8 egg whites with diced peppers, onions, and spinach.
3. Pour into muffin tins, bake 20 minutes.

Nutrition (per 2 muffins):

120 calories | 14g protein | 4g fat | 3g carbs

2. Egg White Frittata Squares

Prep-Friendly:

Bake once, cut into squares, and portion for the week.

Instructions:

1. Whisk 10 egg whites with chopped zucchini, mushrooms, and a sprinkle of cheese.
2. Pour into a greased baking dish.
3. Bake at 375°F (190°C) for 25 minutes, cool, then slice into squares.

Nutrition (per square):

150 calories | 18g protein | 5g fat | 4g carbs

3. Egg White & Veggie Stir-Fry

Prep-Friendly:

Cook once, refrigerate in containers for up to 3 days.

Instructions:

1. Sauté broccoli, peppers, and carrots in sesame oil.
2. Add whisked egg whites and scramble into the stir-fry.
3. Season with soy sauce or coconut aminos.

Nutrition (per serving):

200 calories | 22g protein | 6g fat | 10g carbs

4. Egg White Wraps

Prep-Friendly:

Cook wraps in bulk, store in the fridge, and use for fillings all week.

Instructions:

1. Whisk 3 egg whites with a pinch of salt.
2. Pour into a non-stick skillet, swirling to create a thin “crepe.”
3. Fill with lean turkey, spinach, or avocado.

Nutrition (per wrap, no filling):

50 calories | 11g protein | 0g fat | 1g carb

5. Egg White Quiche Cups

Prep-Friendly:

Portable, reheatable, and freezer-friendly.

Instructions:

1. Preheat oven to 375°F (190°C).
2. Mix 6 egg whites with spinach, tomato, and shredded cheese.
3. Pour into muffin tins and bake 25 minutes.

Nutrition (per cup):

100 calories | 11g protein | 4g fat | 3g carbs

6. Egg White Pancakes (Protein-Packed)

Prep-Friendly:

Make ahead, freeze, and reheat in the toaster.

Instructions:

1. Blend 4 egg whites, ½ cup oats, ½ banana, and cinnamon.
2. Cook pancakes on a skillet until golden.
3. Stack and store in freezer-safe bags.

Nutrition (per pancake):

90 calories | 9g protein | 1g fat | 13g carbs

7. Egg White & Chicken Meal Prep Bowls

Prep-Friendly:

Assemble in containers, store in the fridge for 3–4 days.

Instructions:

1. Scramble 6 egg whites with spinach and peppers.
2. Divide into bowls with grilled chicken and cauliflower rice.
3. Top with avocado or salsa before eating.

Nutrition (per bowl):

320 calories | 38g protein | 10g fat | 12g carbs

Meal Prep Storage Tips

• Store egg white dishes in airtight containers.
• Refrigerate for 3–4 days or freeze for up to 1 month.
• Reheat in the microwave (30–60 seconds) or oven (10 minutes at 350°F).