GF Breakfast Egg Cups
Posted July 2026
These baked egg cups can be made with a wide variety of ingredients so they can be different every time. You can add cheese or flavorings such as hot sauce but be careful not to change the liquid to egg ratio too much. I use regular size (2-3/4 inch diameter at the top edge) re-usable silicon muffin baking cups for these, but they are wobbly so it’s hard to place the crust on the sides of the muffin cups. I set the silicon cups inside the cups of a regular steel muffin plan, which holds them steady while I work on them. After they are filled, I can either leave them in the muffin pan while baking or carefully move them to a flat cooking sheet before baking. You can also use a standard muffin tin. This will make about 12 egg cups.
Crust:
Mix together:
½ cup almond flour
½ cup oat flour or amaranth flour (millet will probably also work)
¼ cup tapioca starch
¼ tsp salt
1 tablespoon nutritional yeast (optional – this adds a bit of cheesy flavor but not everyone likes the taste of nutritional yeast)
Then mix in:
3 tablespoons cooking oil
1 large egg
It will seem dry and crumbly at first, but if you let it set for a few minutes it will start to stick together. Add a few drops of cooking oil if it’s too dry. Press onto the bottom and sides of the muffin cups in a layer about 1/8 inch thick (I usually end up with a thicker layer on the bottom).
Filling:
Beat together:
5-6 eggs
¼ cup almond milk
Salt, pepper, garlic granules to taste
Stir in about a cup and a half of whatever combination of sauteed vegetables and cooked meat you like. Spoon the egg mixture into the crust, leaving a little space at the top. For the egg cups in the photo, I used sauteed carrots, sauteed broccoli stems, and browned breakfast sausage crumbles.
Bake at 350 ⁰F for 25-30 minutes, until the egg mixture is set. The egg gets tough if you overbake it. Let cool before you remove the egg cups from the muffin tin or baking cups.
Posted July 2026
These baked egg cups can be made with a wide variety of ingredients so they can be different every time. You can add cheese or flavorings such as hot sauce but be careful not to change the liquid to egg ratio too much. I use regular size (2-3/4 inch diameter at the top edge) re-usable silicon muffin baking cups for these, but they are wobbly so it’s hard to place the crust on the sides of the muffin cups. I set the silicon cups inside the cups of a regular steel muffin plan, which holds them steady while I work on them. After they are filled, I can either leave them in the muffin pan while baking or carefully move them to a flat cooking sheet before baking. You can also use a standard muffin tin. This will make about 12 egg cups.
Crust:
Mix together:
½ cup almond flour
½ cup oat flour or amaranth flour (millet will probably also work)
¼ cup tapioca starch
¼ tsp salt
1 tablespoon nutritional yeast (optional – this adds a bit of cheesy flavor but not everyone likes the taste of nutritional yeast)
Then mix in:
3 tablespoons cooking oil
1 large egg
It will seem dry and crumbly at first, but if you let it set for a few minutes it will start to stick together. Add a few drops of cooking oil if it’s too dry. Press onto the bottom and sides of the muffin cups in a layer about 1/8 inch thick (I usually end up with a thicker layer on the bottom).
Filling:
Beat together:
5-6 eggs
¼ cup almond milk
Salt, pepper, garlic granules to taste
Stir in about a cup and a half of whatever combination of sauteed vegetables and cooked meat you like. Spoon the egg mixture into the crust, leaving a little space at the top. For the egg cups in the photo, I used sauteed carrots, sauteed broccoli stems, and browned breakfast sausage crumbles.
Bake at 350 ⁰F for 25-30 minutes, until the egg mixture is set. The egg gets tough if you overbake it. Let cool before you remove the egg cups from the muffin tin or baking cups.