Gluten Free Egg Muffin Cups Recipe

High-protein, homemade egg cups are a great on-the-go breakfast for busy mornings. Fresh spinach and sweet turkey put a wholesome spin on this make-ahead recipe.
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Ingredients
Recipe yields 4 servings
1 Tbsp olive oil
1/2 onion, chopped
2 garlic cloves, minced
1 cup chopped fresh spinach
1 small red bell pepper, chopped
2 oz fully cooked sweet turkey sausage, crumbled (optional)
8 eggs
1/8 tsp salt
Black pepper to taste
1 tsp chopped fresh oregano
1 tsp chopped fresh thyme
2 oz shredded reduced-fat cheddar cheese
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Helpful how to videos
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Directions
Step 1

Preheat oven to 375°. Coat 8 cups of a muffin pan with nonstick cooking spray.

Step 2

In a skillet, heat oil over medium heat. Add onion, garlic, spinach and bell pepper and sauté for about 3 minutes, or until vegetables soften. Add sausage, if using, and stir to combine. Remove from heat.

Step 3

In a large measuring cup, beat the eggs with 1 tablespoon of water, salt, black pepper, oregano and thyme.

Step 4

Evenly divide the vegetable mixture among the 8 muffin cups. Top each cup with some cheese. Pour the egg mixture into the muffin cups. Bake egg muffins for 10 to 15 minutes, or until the eggs start to puff up and a toothpick inserted in the center of one of the muffin cups comes out clean.

Step 5

Egg muffins can be stored in the freezer, individually wrapped in plastic wrap and freezer bags, for up to 5 days. To reheat, remove from freezer bag and microwave on a microwave-safe plate for 45 seconds, or until heated through.

Prep Time: 35 minutes
Servings: 4
Calories: 232
Make this for: Healthy KidsHeart Healthy
Dietary Review:
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian. Click here to learn more.
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Nutrition facts
Serving Size: 2 muffins
Per serving:
calories:232
total fat:14g
sat fat:4g
cholesterol:374mg
sodium:388mg
total carb:2g
fibers:0g
proteins:18g

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Gluten Free Egg Muffin Cups Recipe

Ingredients
Recipe yields 4 servings
1 Tbsp olive oil
1/2 onion, chopped
2 garlic cloves, minced
1 cup chopped fresh spinach
1 small red bell pepper, chopped
2 oz fully cooked sweet turkey sausage, crumbled (optional)
8 eggs
1/8 tsp salt
Black pepper to taste
1 tsp chopped fresh oregano
1 tsp chopped fresh thyme
2 oz shredded reduced-fat cheddar cheese
Directions
Step 1

Preheat oven to 375°. Coat 8 cups of a muffin pan with nonstick cooking spray.

Step 2

In a skillet, heat oil over medium heat. Add onion, garlic, spinach and bell pepper and sauté for about 3 minutes, or until vegetables soften. Add sausage, if using, and stir to combine. Remove from heat.

Step 3

In a large measuring cup, beat the eggs with 1 tablespoon of water, salt, black pepper, oregano and thyme.

Step 4

Evenly divide the vegetable mixture among the 8 muffin cups. Top each cup with some cheese. Pour the egg mixture into the muffin cups. Bake egg muffins for 10 to 15 minutes, or until the eggs start to puff up and a toothpick inserted in the center of one of the muffin cups comes out clean.

Step 5

Egg muffins can be stored in the freezer, individually wrapped in plastic wrap and freezer bags, for up to 5 days. To reheat, remove from freezer bag and microwave on a microwave-safe plate for 45 seconds, or until heated through.

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