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    Home » Recipes » Gluten Free Breakfast

    Gluten Free Egg Muffins (Egg Bites)

    Published: Jan 6, 2025 by Cinde LittleThis post may contain affiliate linksLeave a Comment

    Jump to Recipe Print Recipe

    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.

    Egg Muffins in a muffin tin surrounded by fresh tomatoes, broccoli and spinach leaves.

    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.

    Jump to:
    • Ingredients
    • Instructions
    • Variations
    • Storage
    • Get The Tools
    • Gluten Free Egg Muffins (Egg Bites)

    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.

    A muffin pan with cooked Egg Muffins surrounded by tomatoes and broccoli.
    Egg Muffins in a muffin tin surrounded by fresh tomatoes, broccoli and spinach leaves.

    Gluten Free Egg Muffins (Egg Bites)

    Eggs are natures’ fast food. These are a great way to use up bits of food in your fridge and make grab-and-go breakfast or snacks, for the whole week.
    No ratings yet
    Print Pin Rate
    Course: Breakfast, brunch
    Cuisine: Canadian
    Keyword: egg bites, egg muffins, gluten free breakfast, gluten free egg bites
    Prep Time: 20 minutes minutes
    Cook Time: 20 minutes minutes
    Servings: 12 muffins
    Calories: 96kcal
    Author: Cinde Little

    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
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    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

    Reheat in microwave on high for 15 seconds.

    Nutrition

    Nutrition Facts
    Gluten Free Egg Muffins (Egg Bites)
    Amount Per Serving (2 muffins)
    Calories 96 Calories from Fat 27
    % Daily Value*
    Fat 3g5%
    Saturated Fat 1g6%
    Trans Fat 0.01g
    Polyunsaturated Fat 1g
    Monounsaturated Fat 1g
    Cholesterol 109mg36%
    Sodium 190mg8%
    Potassium 528mg15%
    Carbohydrates 11g4%
    Fiber 4g17%
    Sugar 3g3%
    Protein 8g16%
    Vitamin A 1110IU22%
    Vitamin C 136mg165%
    Calcium 92mg9%
    Iron 2mg11%
    * Percent Daily Values are based on a 2000 calorie diet.

    __________________________________________________________________________

    New here? I've got help to get you from overwhelmed and frustrated to confidently cooking gluten free food the whole family wants to eat. Subscribe and get your free resource, 29 Tips for GF flour.

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    🎉 I made it into the Top 100 Gluten Free Blogs for 2025 and the Top 40 Gourmet Food Blogs. To learn all the ways I can help you click here, Everyday Gluten Free Gourmet.

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    As a foodie and health educator I'm here to help you learn to cook gluten free. Every gluten free journey is unique but we all need to eat. I share recipes that work, resources to learn about GF flours and tips for success in the kitchen. Subscribe NOW to get the help you need.

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    A plate with two cooked Egg Muffins surrounded by spinach, tomatoes and broccoli.
    A plate with two cooked Egg Muffins surrounded by spinach, tomatoes and broccoli.
    A plate with two cooked Egg Muffins surrounded by spinach, tomatoes and broccoli.

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