These healthy gluten free egg muffins are the perfect breakfast or snack item to optimize your gut health and keep you feeling satisfied with a big dose of protein. You can feel free to add your favorite ingredients, and customize them to fit your tastes.

As a nutritionist, I recommend these egg cups for breakfast because their high protein content fuels a healthy metabolism, and helps to stave off hunger until lunch time.
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Ingredients

- eggs
- almond milk
- mushrooms
- kimchi
- chopped spinach
See recipe card for quantities.
Instructions
- Line muffin pan with 6 silicone muffin liners.
- In large bowl, whisk together eggs, milk, and sea salt.
- Put skillet over medium heat.
- Once up to temp, add olive oil, veggies, and kimchi.
- Sauté until spinach is almost wilted.
- Add veggies evenly throughout muffin cups, then pour in egg mixture.
- Bake in 350 for about 30 minutes until eggs are no longer jiggly.
- Let eggs cool at room temperature in the muffin pan.
Substitutions
Eggs - substitute egg whites, or blended tofu (blend tofu and liquid tofu is packed in, with a blender, ¼ c blended tofu = 1 egg)
Vegetables - substitute your favorite veggies
Variations
- Spicy - add diced jalapeno or sriracha hot sauce
- Deluxe - add diced avocado or chives
- Meat Lovers - add cooked crumbled sausage or cooked diced bacon, turkey bacon, or chicken
Equipment
Muffin pan - silicone muffin liners are recommended to prevent sticking, parchment paper muffin liners may be used to minimize sticking
Storage
These can be kept in an airtight container in the fridge for 4 days, or frozen for up to 1 month.
Food safety
- Cook to a minimum temperature of 165 °F (74 °C)
- Do not use the same utensils on cooked food, that previously touched raw meat
- Wash hands after touching raw meat
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
Top tip
Don't over or under-cook egg cups, they will start to puff up when they are done. This will also ensure your egg cups don't stick.
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📖 Recipe

Gluten free egg muffins
Ingredients
- 5 large eggs
- ¼ cup plus 2 tablespoon almond milk unsweetened
- ½ teaspoon olive oil
- 6 ounces mushrooms diced
- ¼ cup classic kimchi
- 3 ounces spinach chopped
- ⅛ teaspoon sea salt
Instructions
- Line muffin pan with 6 silicone muffin liners.
- In large bowl, whisk together eggs, milk, and sea salt.
- Put skillet over medium heat.
- Once up to temp, add olive oil, veggies, and kimchi.
- Sauté until spinach is almost wilted.
- Add veggies evenly throughout muffin cups, then pour in egg mixture.
- Bake in 350 for about 30 minutes until eggs are no longer jiggly.
- Let eggs cool at room temperature in the muffin pan.
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