Gluten-free egg cups are my favorite portable breakfast for busy mornings.
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About This Egg Cup Recipe
I first discovered individual omelets baked in a muffin tin—often called egg cups—while watching short recipe videos online. The idea of preparing a week’s worth of breakfasts in one session immediately appealed to me. These egg cups save time, travel well, and provide a protein-packed start to the day.
They were especially useful when I worked as a teacher: easy to pack, reheat, and enjoy between classes. Now I still make them for camping trips, busy weeks, or anytime I want a quick, satisfying breakfast without fuss.
Ingredients For Gluten-Free Egg Cups
- Olive oil, for sautéing
- Vegetables of your choice: bell peppers, onions, mushrooms, spinach, tomatoes, garlic, etc.
- Eggs
- Salt & pepper, to taste
- Cooked bacon or sausage (optional)
- Grated cheese, such as cheddar (optional)
- Coconut oil to grease the tin or silicone muffin liners
How To Make Gluten-Free Egg Cups
Start by sautéing the vegetables in a bit of olive oil until softened and seasoned to your liking. Divide the cooked vegetables among silicone liners or a greased muffin tin.
Whisk the eggs in a bowl until combined, seasoning with salt and pepper. Pour the beaten eggs over the vegetables in each cup, filling about two-thirds full to allow room for rising.
Top each cup with shredded cheese and any cooked meat if using, then bake until set and lightly golden.
Tips For Making Egg Cups
Silicone muffin liners make removal easy and eliminate the need to grease the pan. They’re reusable, simple to wash, and handy for baking other treats like muffins or dessert cups. If you don’t have liners, thoroughly grease your muffin tin with coconut oil.
Variations For Gluten-Free Egg Cups
Egg cups are endlessly adaptable. Use leftover roasted vegetables, swap bacon for sausage, or make a vegetarian version with extra greens and mushrooms. Try different cheeses or omit dairy for a dairy-free option—add extra vegetables like broccoli or tomatoes instead.
If you prefer larger batches, consider baking a frittata or a gluten-free quiche to have breakfast ready for several days. Egg cups are a great component of simple gluten-free meal prep because they store well and reheat quickly.
Looking for more gluten-free breakfast ideas?
Try gluten-free banana chocolate chip muffins for a sweet option, or prepare a quick berry chia jam to top yogurt or scones. For a more indulgent brunch, a baked French toast casserole with cream cheese is a crowd-pleaser.
Here’s how to make these easy gluten-free egg cups!
If you enjoy this recipe, please leave a comment—thank you!
Gluten-Free Egg Cups
1 dozen egg cups
15 minutes
20 minutes
35 minutes
Egg cups with protein, vegetables, and lots of flavor.
Ingredients
- 1 tablespoon of olive oil
- 1 bell pepper, diced
- ½ yellow onion, diced
- 8 eggs
- Salt & pepper to taste
- 4 pieces cooked bacon or sausage, chopped (optional)
- ½ cup cheddar cheese, grated (optional)
- Other vegetable options: spinach, asparagus, tomatoes, mushrooms
- Coconut oil to grease the muffin tin, or use silicone cups
Instructions
Preheat the oven to 400°F (204°C) to cook bacon. Line a baking sheet with parchment paper, place 4 strips of bacon on it, and bake 10–12 minutes or until desired crispiness. Reduce oven temperature to 350°F (177°C).
Grease a muffin tin with coconut oil or line with silicone cups. In a large bowl, whisk the eggs with salt and pepper and set aside.
Heat 1 tablespoon of olive oil in a small skillet over medium heat. Sauté the diced bell pepper and onion for 3–4 minutes until slightly softened; season with salt and pepper and set aside.
Divide a tablespoon of the pepper-and-onion mixture into each muffin cup. Add 3–4 pieces of chopped bacon to each cup if using, then sprinkle with grated cheese.
Pour the whisked eggs over the fillings in each cup until they are about two-thirds full. Tap the tin gently on the counter to level the egg. Bake for 20 minutes or until the egg cups have risen and set. Let cool five minutes, then remove with a small spoon or spatula. Enjoy!
Notes
Make it dairy-free: Omit the cheese and add extra vegetables like broccoli, mushrooms, or tomatoes.
Make it vegetarian: Skip the meat and increase the variety of vegetables.
Nutrition Information
Yield 12
Serving Size 1
Amount Per Serving
Calories 293Total Fat 19gSaturated Fat 8gTrans Fat 0gUnsaturated Fat 9gCholesterol 371mgSodium 612mgCarbohydrates 2gFiber 0gSugar 1gProtein 26g
Nutrition information is an estimate and may vary based on ingredients and portions.
What do you prepare 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!