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These easy Egg Muffins are about to become your new favourite gluten free, low-carb breakfast. Flavoured however you like, gluten free egg muffins are perfect for meal prep – the ideal grab-and-go breakfast for busy mornings. They only take 5 minutes to whip up and can be customised in so many ways!
Egg Muffins – need to knows:
Why choose this recipe? These low-carb, gluten free egg muffins are THE perfect high protein breakfast, snack, or lunchbox edition. They’re ideal for meal prep and super child-friendly too – perfect for lunchboxes!
Top Tip: Don’t forget to spray the muffin tin with oil, or you may find you’re eating your egg muffins with a spoon 😂
Your muffins, your choice! You can literally fill these egg muffins with *anything*, so you’ll never get bored! But I’ve given you a fair few suggestions to get you started – check them out below.
I love these Easy Egg Muffins recipe – so much so that it’s actually been on my website for nearly a decade. And I still make them regularly!
Egg muffins are essentially mini frittatas. They’re naturally gluten free, low carb (and keto-friendly) and are super filling and delicious.
If you need an easy, high protein breakfast, or something you can meal prep for the week ahead, this simple recipe will be right up your street.
For more simple gluten free breakfast ideas make sure to check out my Baked Oats, Banana Protein Pancakes and One Pan Breakfast Bowl recipes too. All great meal prep options!
FEBRUARY 2025 Update: This egg muffins recipe has been on my blog since 2016 – so I thought it deserved a little TLC! Over the years I’ve really refined the best techniques for making these, so I’ve updated this recipe with lots of new filling ideas, step-by-step photos and fresh photography. Giving these lil’ egg muffins the love they deserve!
Table of Contents
Ingredients and Equipment
Making these Egg Muffins are so easy. You only need one main ingredient plus whatever fillings you desire to use!
- Eggs
- Spray Oil
- Fillings of Choice: I made bacon and cheese, mushroom and spinach, and tomato and feta varieties in this batch, but have more ideas below – see Variations below.
You will also need a 12-Hole Muffin Tin to make these – ideally a silicone or non-stick one.
Variations
Now the key to these egg muffins being so good, is the fact you can make *so* many different variations of them!
I have made far too many of these egg muffins to remember them all, but here are some of my favourite flavours to try:
- Cheese and Bacon: An absolute classic flavour – add chopped cooked bacon and grated mature Cheddar cheese for this flavour.
- Mushroom and Spinach: I fry chopped mushrooms and shredded baby spinach in a little olive oil with a pinch of garlic granules before adding to the mixture.
- Tomato and Feta: A salty, tangy flavour everyone will love. Add quartered cherry tomatoes and crumbled feta to your egg muffin mixture before baking.
- Chorizo and Red Pepper: Lightly fry some chorizo and chopped red peppers before adding to the egg muffin mixture. This helps the chorizo crisp up nicely!
- Mixed Vegetables: Add any veg you like to make colourful, nutrient-packed egg muffins. Grated courgette and carrot work well as ‘hidden’ veg for kiddies.
- Smoked Salmon: One of my faves! Add chopped smoke salmon with some fresh chives for the perfect salmon egg muffins.
Recipe Tip
If you’re adding veg, I recommend frying off the veg first and then draining any excess moisture (especially with veg like mushrooms or courgette). Too much liquid will make your egg muffins soggy – and nobody wants that!
How to Make Egg Muffins
Making these gluten free egg muffins couldn’t be simpler and over the last 10-or-so years this recipe has been on my website, I’ve really refined it to my favourite technique.
Preheat the oven to 200C / Fan 180C / Gas Mark 6. Liberally spray the holes of a 12-hole muffin tin with spray oil and use your fingers to ensure it is well greased. Set to one side.
Add the eggs to a measuring jug and whisk lightly. You want them to be well combined. Season well with salt and pepper then whisk again.
Pour the egg mixture evenly between the muffin tin holes – they should be approximately half full.
Then you’ll need to add your fillings. I like to do is this way because it means you get a really even distribution throughout your egg muffins.
Next sprinkle on your chosen filling (full details on how to prepare the fillings for my three flavour choices in the recipe card) and then use a teaspoon to gently stir them in.
Bake the egg muffins in the preheated oven for 20 minutes until golden on top. They should have risen nicely and not wobble in the middle at all.
Remove from the oven to a cooling rack and enjoy hot or cold. I recommend leaving them for 5-10 minutes before trying to remove them from the tin.
Bake the egg muffins in the preheated oven for 20 minutes until golden on top. They should have risen nicely and not wobble in the middle at all.
Storing and Freezing Instructions
TO STORE: To store them simply allow them to cool and place in the fridge in a sealed container for 3-5 days.
TO FREEZE: To freeze them let them cool and freeze in a container for up to 6 months. Defrost overnight in the fridge or reheat straight from frozen.
TO REHEAT: Reheat these egg muffins in the microwave. They won’t need long, but ensure they are hot through before eating.
Frequently Asked Questions
Here are some FAQs about this easy egg muffins recipe. If you can’t find the answer to your question here or in the post above, please comment and I’ll try answer!
If making these egg muffins in the air fryer, I’d recommend using silicone cups like these or small ramekins to make them in. You’d be hard pushed to fit a whole muffin tin in there unless you have a big air fryer! Simply cook at 180C for 12-15 minutes to make egg muffins in the air fryer.
I cannot emphasise HOW important it is to grease the muffin tin thoroughly before adding the egg mixture. If your egg muffins are stuck you likely haven’t used enough oil (or your pan is not very non-stick!) so I recommend very gently trying to lift them out with a knife.
Personally I think these are egg-cellent (sorry) on their own. I usually have them as a grab-and-go breakfast or a quick snack. They’re great hot or cold. You could serve them up for a light lunch with some salad – or even better… oven chips!
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Egg Muffins Recipe
Equipment
Ingredients
- 6 large eggs
- Spray oil
For the fillings (I made 4 of each flavour):
- 50 g mature grated Cheddar cheese, (or cheese of choice – gruyere, parmesan or red Leicester all work well)
- 2 bacon medallions, (approx 55g)
- 80 g mushrooms, (approx 4-5 mushrooms)
- 20 g baby spinach leaves
- Pinch garlic granules
- 8 cherry tomatoes, (cut into quarters)
- 50 g feta cheese, (crumbled or roughly chopped)
Instructions
- Preheat the oven to 200C / Fan 180C / Gas Mark 6. Liberally spray the holes of a 12-hole muffin tin with spray oil and use your fingers to ensure it is well greased. Set to one side.
- Add the eggs to a measuring jug and whisk lightly. You want them to be well combined. Season well with salt and pepper then whisk again.
- Pour the egg mixture evenly between the muffin tin holes – they should be approximately half full. Then add your fillings as follows:
For the cheese and bacon egg muffins:
- Chop the bacon medallions into small pieces and fry off until cooked. Add to the egg muffins along with the grated cheese. Use a teaspoon to gently mix.
For the mushroom and spinach egg muffins:
- Chop the mushrooms into small pieces. Add to a frying pan along with the spinach, garlic granules and a couple of sprays of oil. Fry on a low heat until the mushrooms have softened and the spinach has wilted.
- Remove from the pan and let the cooked veg sit for a minute or two in a bowl, then drain off any excess moisture before adding the veg to the egg muffin mixture. Use a teaspoon to gently mix.
For the tomato and feta egg muffins:
- Add the cherry tomatoes and feta evenly between the egg muffins and use a teaspoon to gently mix. You could gently fry off the tomatoes first if you like, as these egg muffins may be a little softer.
To cook the egg muffins:
- Bake the egg muffins in the preheated oven for 20 minutes until golden on top. They should have risen nicely and not wobble in the middle at all.
- Remove from the oven to a cooling rack and enjoy hot or cold. I recommend leaving them for 5-10 minutes before trying to remove them from the tin.
Video
Notes
- Filling Variations: I have a tonne of variation ideas in the blog post above, including chorizo and red pepper, smoked salmon and mixed veg.
- Storing: These egg muffins are perfect for meal prep. To store them simply allow them to cool and place in the fridge in a sealed container for 3-5 days. To freeze them let them cool and freeze in a container for up to 6 months.
- Reheating: Reheat these egg muffins in the microwave. They won’t need long, but ensure they are hot through before eating.
- Air Fryer Method: To make these in the air fryer, portion them out into single silicone cases or air-fryer-safe ramekins. Air fry at 180C for 12-15 minutes.
- Step-by-Step Photos: Check out the blog post above for step-by-step photos of this method and my top tips for making these baked oats.
- Like this Recipe? It would mean SO much to me if you could leave a 5* rating and tell all your gluten free friends about these Egg Muffins!
Nutrition
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Excluding the mushrooms, these look amazing!
Thanks 🙂
They look yummy! I was looking for some ideas (I’m on a low carb diet right now) and these sound perfect. 🙂
Thanks, I’m glad I could be of help! Hope you enjoy them – please share them on my Facebook page if you make them, I’d love to see them! x
Sarah, your muffins sound so so good! They’re right up my street with the cheese, grated courgette, saltiness of bacon and mushrooms. Pinning right now!
Ah thanks lovely! They are the best lunchbox snack! x
I absolutely ADORE making these egg muffins – they help me so much with meal prep. If you love them as much as I do, please do leave a nice rating and comment letting me know your favourite flavour!? I’d love some more inspiration for new variations!! xx