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Home » Healthy Recipes » Gluten-Free Dairy-Free Breakfast Recipes » Gluten-Free Egg Muffins (47kcal, Freezer Friendly)

Gluten-Free Egg Muffins (47kcal, Freezer Friendly)

06/14/2018 by fitasamamabear

Jump to Recipe

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.

: dairy-free egg muffins in a line seated on spinach with eggs and spinach in white bowls. this …

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

Almond milk being poured from a yellow measuring cup into a mixing bowl of eggs
Whisk together the eggs, baking powder, and seasoning!
Spinach and a whisk in a bowl of raw scrambled eggs
Add in the vegies and almond milk.
healthy egg muffins with spinach in red silicone muffin cups in a muffin tray
Portion into a muffin tin and bake.

How To Make Them From Scratch

  1. In a large bowl whisk together the eggs, egg whites, and seasonings.
  2. Stir in the almond milk.
  3. Add in the broccoli and spinach and mix until everything is coated.
  4. Portion the breakfast egg muffins into a silicone muffin pan and bake for 40 minutes.
  5. 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

How do you meal prep 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.

How do you store the egg muffins for meal prep?

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.

How do you reheat egg muffins?

You can reheat them in the oven straight from the freezer. Health them on low (275 degrees Fahrenheit) until heated through.

Why do my egg muffins go flat?

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

dairy-free egg muffins in a line seated on spinach with eggs and spinach in white bowls

Dairy-free egg muffins in a line seated on spinach with eggs and spinach in white bowls.

Easy Gluten-Free Egg Muffins

Fit as a Mama Bear
Savory and loaded with vegetables, this meal prep recipe makes a healthy breakfast. These whole30 egg muffins have a slightly cheesy flavor but without the dairy.
5 from 5 votes
Print Recipe Pin Recipe
Prep Time 5 minutes mins
Cook Time 40 minutes mins
10 minutes mins
Total Time 55 minutes mins
Course Breakfast
Cuisine American
Servings 12 muffins
Calories 47 kcal

Equipment

  • Silicone muffin cups

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

Calories: 47kcalCarbohydrates: 2gProtein: 6gFat: 2gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 1gCholesterol: 68mgSodium: 167mgPotassium: 133mgFiber: 1gSugar: 1gVitamin A: 263IUVitamin C: 7mgCalcium: 27mgIron: 1mg
Keyword dairy-free egg muffins, egg muffins, eggs, keto eggo muffins, whole30 breakfast recipe
Have You Tried This Recipe?Please leave a star rating and comment below. Mention @fitasamamabear or tag #fitasamamabear!

Shelby aka Mama Bear

fitasamamabear

Meet Shelby – a Certified Strength & Conditioning Specialist (CSCS) and Certified Nutrition Coach (PN1) who has spent the last 10 years teaching women how to show up for their goals.

A previous smoker and fast-food junkie turned into a super fit mom of 3, her website, Fitasamamabear.com is a crucial resource for busy moms who need help making fitness and healthy living practical.

See author's posts

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Reader Interactions

Comments

  1. GiGi Eats

    June 14, 2018 at 1:43 pm

    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!

    Reply
    • fitasamamabear

      June 14, 2018 at 4:02 pm

      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!

      Reply
  2. Michelle Carnes

    June 14, 2018 at 5:22 pm

    These look awesome! I love sneaking veggies into everything, we'll definitely be trying these.

    Reply
    • fitasamamabear

      June 14, 2018 at 7:31 pm

      We are all about the sneaking haha My daughters loved these though so I hope your kids do too!
      !

      Reply
  3. Daniela

    June 14, 2018 at 7:00 pm

    These look delicious! I can absolutely get on board with these and love sneaking the extra veg in there. Win!

    Reply
    • fitasamamabear

      June 14, 2018 at 7:31 pm

      Egg muffins are one of my favorites! So much healthy in one little cup.

      Reply
  4. theresa

    June 15, 2018 at 1:08 am

    I love grab-&-go options like this

    Reply
    • fitasamamabear

      June 16, 2018 at 5:57 pm

      They keep life simple and sane!

      Reply
  5. Carol Little R.H. @studiobotanica

    June 15, 2018 at 3:08 am

    So love making 'egg muffins' like these. These invite such creativity -- you just know I add bitter greens into mine!
    TASTY!!!

    Reply
    • fitasamamabear

      June 16, 2018 at 5:57 pm

      Haha I am so jealous of your ability to add bitter greens to everything! You rock.

      Reply
  6. Mandy Applegate

    August 15, 2023 at 1:37 pm

    5 stars
    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!

    Reply
    • fitasamamabear

      August 17, 2023 at 1:51 pm

      Haha best feeling ever!

      Reply
  7. Gina

    August 15, 2023 at 2:59 pm

    5 stars
    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.

    Reply
    • fitasamamabear

      August 17, 2023 at 1:51 pm

      It makes busy weeks a little more simple!

      Reply
  8. Sarah

    August 15, 2023 at 5:24 pm

    5 stars
    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.

    Reply
    • fitasamamabear

      August 17, 2023 at 1:51 pm

      It's a nice little flavor switch!

      Reply
  9. Jane

    August 15, 2023 at 6:41 pm

    5 stars
    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.

    Reply
    • fitasamamabear

      August 17, 2023 at 1:52 pm

      Ohh always a hit when hubby approves!

      Reply
  10. claudia

    August 15, 2023 at 8:13 pm

    5 stars
    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.

    Reply
    • fitasamamabear

      August 17, 2023 at 1:52 pm

      I do love it on popcorn too, ah the red pepper would be wonderful!

      Reply

Trackbacks

  1. Healthy Snacks For Pregnancy - Fit as a Mama Bear says:
    11/11/2019 at 1:21 am

    […] Egg muffins […]

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  2. 12 Healthy Breakfast Ideas For Toddlers - Fit as a Mama Bear says:
    04/26/2020 at 10:51 pm

    […] muffins are simple to make (I like these green ones because they girls get a serving of veggies in them!) and filled with protein. Pair it with some […]

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