Egg Muffins (GF) (DF)

Egg Muffins

These delicious and nutritious egg muffins are a wonderful way to start your day! Packed with protein and healthy vegetables, they are a great low-carb breakfast option. These yummy muffins are essentially crust-less quiches. They are quick and easy to make and you can make extras and store in your fridge for up to 3 days. They are also a great snack or hors d’oeuvre option.

Ingredients (12):

  • 7 large eggs
  • 150ml of lactose free or coconut milk (coconut will make it slightly sweeter).
  • 1 tsp garlic powder
  • 2 pinches of salt
  • 2 pinches of pepper
  • 1/2 tsp ground cumin
  • 50 grams baby spinach
  • 3 small tomatoes
  • 1/8 red onion
  • 50 grams ham or bacon
  • 20 grams of shredded cheese
  • 1 tbsp chopped chives


  1. Firstly, preheat the oven to 180°C fan forced.
  2. If you don’t have a non-stick deep large muffin tray then you will need to grease it with a little bit of olive oil. If not, just set a muffin tray out ready to go.
  3. Next whisk the eggs and milk together until nice and frothy. I like to do this in bowl with a spout to make for easy pouring later.
  4. Then add the cumin, garlic, salt and pepper and whisk to combine.
  5. It’s now time to chop all the filling ingredients; I don’t chop the spinach, tomatoes are best diced, and onions finely diced.
  6. Now add all the filling ingredients including the cheese into the whisked eggs and stir to combine.
  7. It is now time to pour the ingredients into your muffin tray. Remember that these muffins will rise quite a lot in the oven (they then fall as they cool) so make sure you leave at least half a centimeter of room for this to happen so that your muffins do not over spill. You should be able to make 12 out of the mixture so you may have to use a spoon to even it out.
  8. Now pop your egg muffins in the oven and leave them for 15-20 minutes until they have risen and the tops begin to golden. You do not want to overcook them though, remember that they will continue to cook slowly for a short while after you take them out of the oven.
  9. Leave the egg muffins to sit for about 10 minutes and then its best to take them out of the muffin tray once they’re cool enough to touch. If you have a good non-stick muffin tray you should just need to turn the egg muffins a little to loosen them from the tray and then lift them out. If they get a little stuck, use a plastic spoon to remove them so you don’t scratch your pan or damage the egg muffins.


These egg muffins are very versatile. I have tried about 10 different flavour varieties and they have all turned out to be delicious! Some of my other favourite ingredient combinations are:

  • Spinach, spring onion, broccoli and goats cheese.
  • Salmon, aspargus, dill, spinach and lactose free cheese.
  • Bacon, mushroom, onion and lactose free cheese.