Savory and loaded with nutrients, these gluten-free egg muffins are the perfect make-ahead breakfast! They have an ever-so-slight cheesy flavor and are perfect for a grab-and-go meal out the door. Plus, with only 47 calories and totally low-carb, they're a great way to keep your nutrition in check.
For busy mornings in which you don't have time to whip anything up, I've got you covered. These gluten-free egg muffins are a great way to sneak veggies into your diet while grabbing breakfast out the door.
They're a meal prep breakfast recipe (just like carnivore casserole) that freezes well, and I use them the most with my kids so they have something healthy in the morning.
Why You'll Love This Recipe
Easy-to-make: All you need to do is whip everything up in a bowl, portion, and bake for these egg muffins to come together.
Nutritious: This breakfast recipe fits into any dietary need. The egg muffins are dairy-free, gluten-free, keto, paleo, and Whole30 approved.
Versatile: You can learn more below about the many ways you can vary the taste of the recipe.
Ingredients You Need
Most of the ingredients needed are basic kitchen staples or high protein food staples, and you already have them on hand.
You want to use both eggs and egg whites as the whites have more protein in them. As for seasonings, you can adjust or eliminate them as you prefer. I use garlic, turmeric, salt, and pepper.
Nutritional yeast: all the cheesy flavor without all the cheese! This is one of my dairy-free swaps because it gives a big nutrient bang in just a few tablespoons.
Know that any vegetables will work for the recipe, but chop them finely so that they fully cook and don't create air pockets.
Looking for a vegan option? Check out these vegan egg muffins.
How To Make Gluten-Free Egg Muffins
Step 1: Whisk together the eggs, egg whites, baking powder, and seasonings.
Step 2: Add in the vegetables and dairy-free milk.
Step 3: Portion the egg mixture into a silicone muffin pan (or use liners) and baked until cooked through.
Important Teaching Tips
Either bake the egg muffins in a silicone muffin pan or place silicone liners in a traditional muffin pan. This makes them easier to remove as otherwise they stick to the sides.
Cooking the gluten-free breakfast egg muffins in paper cups makes them hard to peel off when reheating.
Chop the veggies very small so that there are no large chunks and everything cooks through (especially important if the muffins are for very young toddlers).
Let them cool in the pan slowly so that they don’t deflate immediately out of the oven.
How To Store and Meal Prep Them
Store the egg cups in the fridge for 3-4 days in an airtight container.
To reheat egg muffins: let them thaw in the fridge if frozen, then cook them in the oven on super low or pop them in the microwave briefly.
Meal prep them: Pop the muffins out of the molds and turn them sideways. Then, place the entire muffin tin in the freezer for 30 minutes. Remove it and place the muffins into a freezer-safe bag and store them in the freezer for up to 2 months. Doing it this way just ensures they don't stick together as much, and you can remove them one by one to enjoy.
Variations
Below are a few ways we vary the flavor of the egg cups as to what we want that week. More often than not, I add in more protein!
- Skip the broccoli and add in chopped bell peppers or cauliflower.
- Opt to add sliced leek in place of spinach.
- Add some chopped bacon or gluten-free sausage into the egg mixture for additional protein and savory flavor!
Frequently Asked Questions About Whole30 Egg Muffins
You want to cook the egg muffins fully before storing them. Once cooled, store them in the freezer or fridge in their silicone molds in an airtight container.
Store gluten-free egg muffins in the freezer in silicone cups (but not in a muffin tin) or between pieces of parchment paper so that they don’t stick together.
You can reheat them in the oven straight from the freezer. Health them on low (275 degrees Fahrenheit) until heated through.
Make sure to cook the whole30 egg muffins at a lower temperature (300 degrees Fahrenheit) which helps prevent the rise and fall of egg muffins. Another trick is to use a bit of flour in the recipe though it will void the whole30 approval.
Other Whole30 Recipes
- Spicy whole30 deviled eggs
- Whole30 whipped cream
- Sheet pan sausage and veggies
- Chocolate cherry smoothie
- Gut healing smoothie
- Tuna stuffed avocados
- Anti-inflammatory smoothie recipe
- Best cauliflower rice
- Green avocado smoothie bowl
- Whole30 ice cream
Gluten-Free Keto Egg Muffins
Video
Equipment
Ingredients
- 6 eggs
- 1 cup egg whites
- 2 teaspoon garlic powder
- 1 teaspoon turmeric
- ½ teaspoon sea salt
- 2 tablespoons nutritional yeast
- ¼ cup almond milk
- ¼ teaspoon baking powder
- 1 cup broccoli finely chopped
- ½ cup spinach chopped
Instructions
- Preheat the oven to 300 degrees Farenheit.
- In a large bowl crack the eggs and whisk in the egg whites.
- Add in the seasonings and baking powder and mix well.
- Stir in the almond milk.
- If you haven't already, chop the broccoli and spinach and whisk into the bowl until coated.
- Prep 12 muffins tins with either non-stick spray or silicone muffin cups in a mufifn tin.
- Portion the batter into each cup making sure to get an even ration of veggies and eggs.
- Bake in the oven for twenty minutes then rotate the pan.
- Bake another 18-20 minutes until cooked through.
- Remove from the oven and let the egg muffins cool completely in the pan before removing them.
Notes
Disclaimer:
Nutrition values are estimates only, using online calculators. Please verify using your own data"
claudia says
I've never tried nutritional yeast in anything except on my popcorn, so this was a fantastic surprise! I added some red pepper too it was a great breakfast treat for my busy weekend.
fitasamamabear says
I do love it on popcorn too, ah the red pepper would be wonderful!
Jane says
These are so easy to make, and they're delicious! I made these for the first time the other night and my husband and I loved them.
fitasamamabear says
Ohh always a hit when hubby approves!
Sarah says
these are so great and so easy for school mornings..i loved the addition of tumeric which really set them apart from other egg muffins ive made.
fitasamamabear says
It's a nice little flavor switch!
Gina says
Love the finely chopped veggies in these! Such a great protein packed breakfast and easy to take on the go. Planning to make a batch every Sunday for easy weekday meal prep.
fitasamamabear says
It makes busy weeks a little more simple!
Mandy Applegate says
I made these for my nieces who visited at the weekend, apparently, they don't like veggies, even though they devoted a whole batch of these muffins that were stuffed...with veggies!
fitasamamabear says
Haha best feeling ever!
Carol Little R.H. @studiobotanica says
So love making 'egg muffins' like these. These invite such creativity -- you just know I add bitter greens into mine!
TASTY!!!
fitasamamabear says
Haha I am so jealous of your ability to add bitter greens to everything! You rock.
theresa says
I love grab-&-go options like this
fitasamamabear says
They keep life simple and sane!
Daniela says
These look delicious! I can absolutely get on board with these and love sneaking the extra veg in there. Win!
fitasamamabear says
Egg muffins are one of my favorites! So much healthy in one little cup.
Michelle Carnes says
These look awesome! I love sneaking veggies into everything, we'll definitely be trying these.
fitasamamabear says
We are all about the sneaking haha My daughters loved these though so I hope your kids do too!
!
GiGi Eats says
I really like the addition of nutritional yeast! Never thought about that for a recipe like this but it sounds genius to me! I am going to try these with unsweetened coconut milk!
fitasamamabear says
I sneak nutritional yeast into random things a lot haha gives it a little boost so yay! mmm they would b a bit creamier with coconut milk- nice swap!