Eggs are natures’ fast food! They're naturally gluten free and can be prepared in countless ways. Make a dozen gluten free Egg Muffins, also called Egg Bites, and you've got a healthy grab-and-go option for a week.
Home cooks need options for breakfast that are quick, even better, grab-and-go. My line up of ideas for busy mornings includes Overnight Oats, granola, chia pudding and these egg muffins. Don't forget, they are all great for travelling too.
Ingredients
The beauty of these little egg muffins is that you can put different topping in each one. This is a great way to use up bites of veggies, meat or cheese in your fridge. It also adds variety to your breakfast and will please those fussy eaters.
- eggs
- onion - a small amount of diced onion adds a nice savoury taste
- whole milk (or heavy cream)
- cottage cheese - Optional but boosts the protein and makes a more dense texture.
- Filling ideas:
- bacon and cheddar cheese
- sausage and Monterey Jack cheese
- spinach and red pepper
- broccoli, cherry tomatoes and feta cheese
See recipe card for exact amounts.
Instructions
Do not use paper muffin liners, too much egg sticks to the paper and it doesn't work. Trust me!
These egg muffins rise above the top of the muffin cup and look gorgeous in the oven but deflate immediately when they come out. If you’re serving breakfast to a crowd, and everyone is seated, set the muffin pan directly on the table for a few wows. In a silicone pan you can easily pop the egg muffins out and serve.
Variations
Cottage cheese: Add ½ cup of cottage cheese to the egg mixture and puree. This is an extra step and one extra thing to wash but it boosts the protein and makes a more smooth and dense egg bite.
Protein powder: Some people are always looking to boost their protein so have and use protein powder. Add 1 or 2 scoops to this recipe to get to the number you want.
Storage
Egg muffins last all week in the fridge in an airtight container. They can also be frozen and savvy celiacs know they can take them in the car or on a plane, for something healthy when there will be no good options available.
Get The Tools
Every kitchen needs a few tools and a standard muffin pan is one of them but the cups need to be brushed or sprayed with oil. A silicone muffin pan or silicone muffin liners are a good reusable option. Every pan is slightly different so figure out the exact cooking time for you and make a note of it.
Gluten Free Egg Muffins (Egg Bites)
Ingredients
- 8 eggs
- 2 tablespoon finely chopped onion
- 2 tablespoon whole milk (or heavy cream)
- ½ teaspoon salt
- ¼ teaspoon pepper
Optional for more protein and a dense texture
- ½ cup cottage cheese
Three Filling Combinations
- 1) Diced, cooked bacon and shredded cheddar cheese
- 2) Fresh spinach and diced red pepper
- 3) Raw broccoli pieces, halved cherry tomatoes and diced feta cheese
Instructions
- Preheat oven to 350°F. Generously grease muffin cups or use a silicone pan/liners. Do not use paper liners.
- Mix eggs, onion, milk, salt and pepper in a 4-cup liquid measuring cup. Pour into muffin tin to fill each muffin ⅔ full.
- Add a small amount of desired toppings to each muffin cup. They rise as they bake so don't overfill.
- Bake 20 minutes in preheated oven.
- Transfer from oven to table and serve immediately. Store extra in airtight container and refrigerate for up to 1 week. Can also be frozen.
Notes
Nutrition
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New here? I'll help to get you from overwhelmed and frustrated to confident and cooking gluten free food everyone wants to eat, as quickly as possible. Start with these 29 Tips for cooking with GF flour.
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