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Gluten Free Egg Cups – Healthy Breakfast Idea

I am always looking for new and interesting ideas for an easy breakfast to start your day.  These Gluten Free Egg cups are simple to make, taste great and can be customized for your favorite tastes.

Gluten Free Egg Cups

Start Your Day with these Gluten Free Egg Cups.

The Gluten free egg cups are so easy to make.  You just start with a muffin tin and then begin layer.  

First step is to spray your muffin tins with some cooking spray. Pam works well and so does olive oil sprayed with a Misto sprayer. 

Once you have sprayed the muffin tins, you just line each well with a piece of meat. I used turkey breast for mine, but ham, or even roast beef will work. 

Next just drop an egg into each meat layer, being careful not to break the yolk. (affiliate links)

Ham and eggs in a muffin tin.

Now add your seasonings. 

I wanted to experiment with flavors so I added oregano to two wells, tarragon to two, and basil to two, and then sprinkled Kosher salt and cracked black pepper on each.

Season your egg cups.

Now come some fillings.  Once again, I wanted to see how many tastes I could come up with. 

Two have chopped mushrooms, three have sweet peppers and one is just plain.  The sky is the limit here. 

Some spinach leaves would work, finely chopped broccoli, whatever you like would work fine.

Just be sure it is finely chopped.

Egg cup fillings.

Now sprinkle on some of your favorite shredded cheese. I chose Beemster, because I had some on hand, but cheddar, mozzarella, Colby Jack or any cheese would work fine. (affiliate link)

Pop in a preheated 350º oven for about 25 minutes and you are done.

gluten free egg cups

The muffin cups are done when they feel somewhat firm to the touch.  The longer you cook them, the more the yolk will harden.

If you like your yolk a bit softer, then 20 minutes should do it.

Gluten free egg cups

Serve with some fresh fruit and a bit of avocado for a healthy and hearty gluten free breakfast.  You can store them in the fridge and then just reheat in the microwave the next morning for about 30 seconds.

The gluten free egg cups are full of protein, very low in carbs, and also full of vitamins and minerals.

Gluten free egg cups

How is this for an easy start to you day? So, so, tasty!  Who says gluten free cooking has to be boring, or difficult to make?

If you enjoyed this post, be sure to check out 35 Foods to cook in a muffin tins.  It gives all sorts of ideas, from breakfast to desserts that can be made using muffin tins.

How to make Gluten free egg cups

For more breakfast ideas, check out these tasty breakfast recipes and be sure to have a look at my gluten free breakfast hash browns.

Yield: 12

Gluten Free Egg Cups - Healthy Breakfast Idea

Gluten Free Egg Cups - Healthy Breakfast Idea
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes


  • 12 eggs (I use free range eggs)
  • 12 slices of ham, turkey, or other thinly sliced luncheon meat
  • Seasonings of your choice. Basil, tarragon and oregano all work well.
  • Kosher salt and cracked black pepper
  • Fillings of your choice. Chopped mushrooms, onions, peppers, feta cheese, spinach, etc...all work well.
  • 1 1/2 cups of shredded cheese


  1. Preheat the oven to 350º.
  2. Spray the muffin tin with cooking spray.
  3. Line each well with a slice of luncheon meat making a cup.
  4. Crack an egg into each up. Season with your seasonings and salt and pepper.
  5. Add your fillings and sprinkled with shredded cheese.
  6. Bake for about 20-25 minutes depending on how hard you like your yolk.
  7. Serve with some fresh fruit and slices of avocado. Enjoy!

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Disclosure of Material Connection: Some of the links in the post above are "affiliate links." This means if you click on the link and purchase the item, I will receive a small commission from the sale, but the price is the same for you. I am disclosing this in accordance with the Federal Trade Commission's 16 CFR, Part 255: "Guides Concerning the Use of Endorsements and Testimonials in Advertising."

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