Gluten-Free Egg “Muffins” – Whole30 and Paleo Approved
I wanted to start the first week of my Whole30 challenge strong by making sure I had prepared in advance for breakfast and made items that I could quickly grab on the go on the way to work. After all, that’s 100% why I grab a bar in the morning over whole food and part of this challenge is ridding myself of old, bad habits. So here it starts.
I searched for a gluten-free egg muffins recipe online with egg whites. Had a hard time finding recipes that worked for my needs. Most used whole eggs and I’ve been concerned about eating whole eggs since I discovered I had high cholesterol. I found dozens of egg muffin recipes and decided to improvise a bit with a ratio of egg whites to eggs. Here is what I came up with:
Here are the ingredients I used:
- 2 whole eggs
- 8 Egg Whites (Note: Everyone is telling me to use whole eggs instead of whites so be your own guide here. You can use whole eggs or this egg white to whole egg ratio)
- Handfuls of Spinach
- 1 clove garlic
- 1 jalapeno
Garnish:
- Avocado
First I mixed up the spinach, jalapeno, and garlic in my mini food processor. Then I mixed it into a bowl with the eggs. I made my mixture very veggie heavy because I wanted them to be dense with nutrients but you can really use as much or as little veggies as you’d like.
Once the mixture was nice and smooth I dropped spoonfuls of the egg mixture into the muffin tins. Note: I did NOT use a baking paper for the muffins but I did spray the tin with Coconut Oil Spray. I highly recommend you get some of this stuff. It’s bomb. This is the one I use:
Don’t fill the mixtures too high, maybe only 3/4 or 80% full. Then stick them in the oven and cook at 350 degrees for 15-20 minutes. You will know when they are done when the mixture doesn’t “jiggle” and seems firm.
Once the eggs were done I stored them in a glass container in the fridge. When I served them for breakfast I topped them with avocado like this:
You can really experiment and try all sorts of veggies in this egg muffins recipe. One veggie I want to try next is red peppers. Yum yum!
As many of you know I am on the Whole30 challenge right now and will continue to post recipes that may be of interest. Enjoy!
Have you made egg muffins before? What are your favorite recipes? Post in the comments and let me know!
These sound great. I’ll bookmark to try!
Yes! I’ve made them twice now and they are great!
Can I ask why people are saying you should use the whole egg vs just the white? Is it purely from a taste/texture standpoint or are there other reasons? Also, I’m nervous about the spray coconut oil – since regular (organic, unrefined, cold pressed) coconut oil hardens so quickly, I don’t understand how it can be in an aerosol can w/o a lot of processing and chemicals. Thoughts on that? I’m constantly searching for new recipes and like to know the thought process behind them. Thanks!!
Hey Tori. I am just understanding the whole egg vs egg white debacle myself. Many people say that the cholesterol in the yolk of an egg contains a lot of nutrients and is not associated with bad cholesterol. I personally don’t know the answer and need to do more research on it. My cholesterol shot way up when I was eating two whole eggs everyday but maybe it was due to other factors I haven’t recognized.
I took a look at the coconut oil spray and here’s some more info for you: http://www.spectrumorganics.com/?id=89
Also, if you don’t want to use something in a can you can always just heat up a little coconut oil and dab a paper towel in it and use that to grease a pan. New age Crisco! Hehe.
I was excited about the coconut oil spray, but the “soy lecithin” in the ingredients mean it is not Whole30 compliant 🙁 sadness. I’m kind of sick of reading labels, but I guess that’s part of it. At least I don’t have a headache today!
Yeah, it’s not Whole30 Compliant. I am sad. I am not going to start over though because the amount from greasing a muffin tin is so miniscule and I did it unknowingly. Will teach me to look at labels more, though. I am keeping the coconut oil spray because I do love it and will use it for cooking when Whole30 is over. As long as I am not allergic to soy lechtin 🙂
The spray coconut oil is most definitely not whole30 approved because of the soy and other icky ingredients. Best to just melt some coconut oil and grease the muffin pans like suggested LT above.
The “muffins” look yummy!
Thanks, Michelle! They are really good! I have another batch in the oven right now actually 🙂
For the whole 30.. can you use the coconut milk?
Hi Sarah! You can. Just be sure it’s coconut milk in a can and not a carton. Let me know if you have any questions. Cheers!
Made these early this morning. Husband liked as a perfect grab-and-go meal. Baby liked them too. Yes!
Awesome! So glad you all liked them. They are one of my faves, too!