High-Protein Gluten-Free Egg Muffins with Spinach, Tomato, and Cheese

Looking for a quick and nutritious breakfast option? These high-protein, gluten-free egg muffins are loaded with veggies and cheese, making them the perfect choice for a busy morning or a satisfying snack. They’re easy to prepare, and you can even customize them with your favorite ingredients!

For another protein-packed breakfast, try these veggie-packed egg muffins.

These egg muffins are a fantastic way to sneak in some greens, and they are incredibly versatile. Whether you need a quick meal before heading out the door or a protein-packed snack to power you through the day, these muffins have you covered.

With vibrant spinach, juicy tomatoes, and melty cheese, every bite is bursting with flavor. Plus, they are gluten-free, making them ideal for anyone with dietary restrictions.

Pair your egg muffins with avocado toast for a satisfying breakfast spread.

Delicious and Nutritious Egg Muffins

High-Protein Gluten-Free Egg Muffins with Spinach, Tomato, and Cheese

Recipe by Meal Prep ChefCourse: Breakfast Meal Prep, Gluten-Free IdeasCuisine: AmericanDifficulty: Easy

Servings

12

servings

Prep time

10

minutes

Cooking time

20

minutes

Calories

90

kcal

These egg muffins are fluffy and savory, with a wonderful blend of fresh vegetables and melted cheese. The texture is light, yet satisfying, making them a delightful treat at any time of the day.

Ingredients

• 6 large eggs

• 1 cup fresh spinach, chopped

• 1/2 cup cherry tomatoes, halved

• 1/2 cup shredded cheese (cheddar or your choice)

• 1/4 teaspoon salt

• 1/4 teaspoon black pepper

• 1/4 teaspoon garlic powder (optional)

• Cooking spray or oil for greasing the muffin tin

Directions

• Preheat the Oven: Preheat your oven to 350°F (175°C) and grease a muffin tin with cooking spray or oil.
• Whisk the Eggs: In a large bowl, whisk together the eggs, salt, pepper, and garlic powder until well combined.
• Add Vegetables and Cheese: Fold in the chopped spinach, halved cherry tomatoes, and shredded cheese into the egg mixture until evenly distributed.
• Pour into Muffin Tin: Divide the egg mixture evenly among the muffin cups, filling each about 3/4 full.
• Bake: Bake in the preheated oven for 18-20 minutes, or until the muffins are puffed and a toothpick inserted into the center comes out clean.
• Cool and Serve: Allow the muffins to cool for a few minutes in the tin before removing them. Enjoy warm or store in the refrigerator for later!

Key Prep Tips

1. Grease the Muffin Tin: To prevent sticking, thoroughly grease the muffin tin or use silicone liners for easy removal.
2. Chop Ingredients Finely: Dice the spinach, tomatoes, and cheese into small pieces to ensure even distribution in each muffin.
3. Whisk Eggs Well: Whisk the eggs until fully blended to achieve a light and fluffy texture.
4. Fill Evenly: Distribute the mixture evenly among the muffin cups for uniform cooking.
5. Do Not Overfill: Leave a small gap in each muffin cup, as the egg mixture will puff up while baking.

Suggested Variations

1. Add Protein: Mix in cooked bacon, turkey sausage, or diced ham for extra protein.
2. Make It Dairy-Free: Use a plant-based cheese alternative or skip the cheese entirely.
3. Change the Veggies: Substitute or add vegetables such as bell peppers, mushrooms, or zucchini for variety.
4. Spice It Up: Add a pinch of chili flakes, smoked paprika, or black pepper for a kick of flavor.
5. Herb-Infused: Stir in fresh herbs like parsley, dill, or basil for added freshness.

Serving Suggestions

1. Breakfast on the Go: Enjoy as a quick, portable breakfast option during busy mornings.
2. Meal Prep: Store in the fridge for up to 4 days or freeze for longer storage, reheating as needed.
3. Pair with Sides: Serve alongside a fresh fruit salad, avocado slices, or gluten-free toast for a balanced meal.
4. As a Snack: Enjoy cold or warm as a high-protein snack between meals.
5. With a Dip: Pair with salsa, hot sauce, or a dollop of Greek yogurt for added flavor.