Gluten-free egg cups are my favorite portable breakfast on the go!
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About This Egg Cup Recipe
I used to scroll through Tasty videos on Facebook like it was my full-time job. When I first saw the idea of making individual egg omelet in a muffin tin, or “egg cups”, I was hooked.
I loved having eggs for breakfast, but felt they took so long to make! Having my own gluten-free egg cups on a Sunday night, and have breakfast ready for the whole week felt super tempting, so that's why I started making them.
These were my go-to breakfast as a teacher for many years, because I could easily pack them in my lunchbox and heat up when I got to school. Now I make them a little less often, but they are definitely something I come back to for camping, busy weeks, or having a protein filled breakfast when I need one.
Ingredients For Gluten-Free Egg Cups
- Olive oil, to coat the pan
- Vegetables of your choice, like bell peppers, onions, mushrooms, spinach, tomatoes - whatever you like! You can also add some garlic in there too, if you like.
- Eggs (of course!)
- Salt & pepper to taste
- Cooked bacon or sausage (optional, if you like)
- Grated cheese, like cheddar
- coconut oil (to grease muffin tin), or use silicone cups
How To Make Gluten-Free Egg Cups
First, you'll saute your vegetables and season them how you like, until they are softened. Then you'll portion them into your silicone cups or muffin tin.
Next, you'll whisk together the eggs, like you are going to scramble them. But rather than pour them into the pan, you'll pour them over the veggies in each individual cup.
Finally, you'll top each cup with some shredded cheese, then bake them!
Tips For Making Egg Cups
A great tip for making egg cups is to use silicone muffin liners. I bought these last year after a lot of baking experiments and they continue to come in handy!
You can use them for these egg cups, muffins, or even peanut butter cups. These are the exact ones I purchased and continue to use on a regular basis. You just wash them with soap and water when you are done!
Variations For Gluten-Free Egg Cups
Gluten-free egg cups are a great way to get your vegetables. While these specifically have bell pepper and bacon, the possibilities are endless. You can customize these cups to include whatever vegetables you have - especially if you have any leftovers from your dinner the night before. There are no rules here - include whatever veggies you want!
Egg cups are just one of the great versatile ways to have eggs for breakfast. You can also bake a frittata or gluten-free quiche on a Sunday night and your breakfast is set for the entire week! Having a quick, easy breakfast ready is definitely an important component of great gluten-free meal prep.
Looking for more great gluten-free breakfast ideas?
Try these gluten-free banana chocolate chip muffins. Easy, quick, and also great for dessert or a snack.
Berry chia jam takes only minutes and you've got a perfect topping for yogurt, or some gluten-free scones, like these blueberry ones.
Want something decadent but filling? Make a baked French toast casserole with cinnamon raisin bread and cream cheese. Wowzers.
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Here's how to make these easy gluten-free egg cups!
If you love this recipe, please leave a comment! Thank you so much!
Gluten-Free Egg Cups
Egg cups with protein, veggies, and deliciousness!
Ingredients
- 1 tablespoon of olive oil
- 1 bell pepper, color of your choice, diced small
- ½ yellow onion, diced small
- 8 eggs
- Salt & pepper to taste
- 4 pieces of cooked bacon or sausage, chopped/diced small
- ½ cup cheddar cheese, grated (or more!)
- Other vegetable options: spinach, asparagus, tomatoes, whatever you like!
- coconut oil (to grease muffin tin), or use silicone cups
Instructions
To cook the bacon: preheat the oven to 400 degrees. Line a jelly roll pan (a baking sheet with sides) with parchment paper and place 4 strips of bacon on top. Cook for 10-12 minutes, or until desired crispiness.
Lower the heat to 350 degrees. Thoroughly grease a muffin tin with coconut oil or line with silicone cups.
In a large bowl (or glass pyrex measuring cup), combine the eggs with a whisk. Add salt and pepper to taste and set aside.
In a small frying pan over medium heat, heat 1 tablespoon of olive oil. Add the chopped bell peppers and onions and sautee, for 3-4 minutes, until softened slightly. Add salt and pepper to taste. Set aside.
Into the greased muffin tin, add your fillings! Add a tablespoon of the peppers and onions mixture, and 3-4 pieces of chopped bacon into each muffin tin cup. Place a handful of grated cheese on top of each.
Pour a portion of the whisked eggs over each muffin tin until they are approximately ⅔ full. Leave room at the top for the eggs to expand. Tap the muffin tin a few times on the counter to be sure the eggs have been distributed evenly.
Bake for 20 minutes or until omelet cups have risen. Cool in muffin tin for 5 minutes and use a small spoon to remove. Enjoy!
Notes
Make it dairy-free
Skip the cheese and add another vegetable. Try broccoli, mushrooms, or tomatoes!
Make it vegetarian
Skip the meat and do more veggies!
Nutrition Information
Yield 12 Serving Size 1Amount Per Serving Calories 293Total Fat 19gSaturated Fat 8gTrans Fat 0gUnsaturated Fat 9gCholesterol 371mgSodium 612mgCarbohydrates 2gFiber 0gSugar 1gProtein 26g
The nutrition information on each recipe card is provided as a courtesy and for your convenience. The data is calculated by Nutritionix. You are encouraged to make your own calculations based on your ingredients and preferred nutritional facts calculator. While I try to make sure they are accurate, I cannot guarantee the accuracy of these calculations.
What do you make for a gluten-free breakfast on the go?
What fillings would you add to your gluten-free egg cups?
Leave a comment below and tell me!
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