Savory and loaded with vegetables, these gluten-free egg muffins are a healthy way to start the day! Slightly cheesy in flavor but without the dairy, these egg muffins come in at only 47 calories per serving!
Use them as an easy meal prep breakfast recipe, or an afternoon snack to keep you fueled.
Need to sneak some extra veggies into your diet? This is how you do it (check out these tips to sneak veggies into your kids’ diet).
With both spinach and broccoli, these whole 30, breakfast egg muffins are veggie-loaded and high in plant-based calcium!
But that's not the only reason I love them as a Certified Nutrition Coach.
The best part is that they freeze well so you can make them ahead of time and just reheat them!
A wicked meal prep recipe for busy mornings.
Why You'll Love This Recipe
- Easy to whip up
- Flavorful
- Can customize the add-ins for preference
- Dairy-free, gluten-free, paleo, and whole30 approved
Ingredients You Need
Eggs: any eggs will work for the egg mixture so use what you have on hand.
Egg whites: this helps stretch the breakfast egg muffins a little bit further than normal.
Seasonings: you'll need a bit of garlic, turmeric, and sea salt. Make sure your spices are gluten-free.
The better the spices are the more flavor the egg muffins will have. This is why I use Selefina Spices whenever I can!
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.
Veggies: spinach and broccoli are the prominent veggies in the egg mixture but peppers sub in nicely too!
Almond milk: any dairy-free milk will work for the recipe. We use homemade hemp milk the most.
Step By Step Photos
How To Make Them From Scratch
- In a large bowl whisk together the eggs, egg whites, and seasonings.
- Stir in the almond milk.
- Add in the broccoli and spinach and mix until everything is coated.
- Portion the breakfast egg muffins into a silicone muffin pan and bake for 40 minutes.
- Remove from the oven and let cool in the pan.
Important Teaching Tips
Cook the gluten-free egg muffins in a silicone muffin pan (place the silicone molds in a muffin tin).
Otherwise, they will stick to the sides and have trouble coming out. This also makes them easier to meal prep and freeze.
Similarly, 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 the gluten-free egg muffins cool in the pan slowly so that they don’t deflate immediately out of the oven.
Looking for a vegan option? Check out these vegan egg muffins.
Store: in the fridge for 3-4 days in an airtight container or in the freezer for up to 3 months.
Reheat egg muffins: let them thaw in the fridge if frozen and cook in the oven on super low or pop them in the microwave briefly.
Substitutions And Variations
- Skip the broccoli and add in chopped bell peppers or cauliflower.
- Opt to add sliced leek in place of spinach.
- Add some chopped bacon 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 You'll Love
- 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
- Cauliflower rice
- Green avocado smoothie bowl
- Whole30 ice cream
Easy Gluten-Free Egg Muffins
Equipment
Ingredients
- 5 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.
Video
Notes
- Cook the gluten-free egg muffins in silicone muffin cups. Otherwise, they will stick to the sides and have trouble coming out. This makes them easier to meal prep too. Similarly, cooking them in paper cups makes them hard to peel off when re-heating
- 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 the muffins cool in the pan slowly so that they don’t deflate immediately out of the oven.
- To reheat the muffins, place them in the oven directly from the freezer at 250 degrees Fahrenheit. Heat until cooked through (about 15 minutes). Heating them too quickly will deflate them.
Disclaimer:
Nutrition values are estimates only, using online calculators. Please verify using your own data"
Nutrition
Shelby aka Mama Bear
GiGi Eats
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
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!
Michelle Carnes
These look awesome! I love sneaking veggies into everything, we'll definitely be trying these.
fitasamamabear
We are all about the sneaking haha My daughters loved these though so I hope your kids do too!
!
Daniela
These look delicious! I can absolutely get on board with these and love sneaking the extra veg in there. Win!
fitasamamabear
Egg muffins are one of my favorites! So much healthy in one little cup.
theresa
I love grab-&-go options like this
fitasamamabear
They keep life simple and sane!
Carol Little R.H. @studiobotanica
So love making 'egg muffins' like these. These invite such creativity -- you just know I add bitter greens into mine!
TASTY!!!
fitasamamabear
Haha I am so jealous of your ability to add bitter greens to everything! You rock.
Mandy Applegate
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
Haha best feeling ever!
Gina
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
It makes busy weeks a little more simple!
Sarah
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
It's a nice little flavor switch!
Jane
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
Ohh always a hit when hubby approves!
claudia
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
I do love it on popcorn too, ah the red pepper would be wonderful!