If you have busy weekday mornings, you will want to make a bunch of these delicious Egg Muffin Cups. They are perfect to freeze and have on hand so you can send everyone off with a healthy breakfast fast.

A sausage stuffed egg muffin cup on a white plate.

(*This post was sponsored by Raley’s Supermarket. All opinions are my own.)

Do you have chaos every weekday morning in your house? Every school year, we rush to get kids out the door. School starts in a week, and this year, I am thinking about how to make our mornings easier. Having a quick, ready-made breakfast is a great way to save time.

These deliciously filling egg muffin cups are a family favorite. They are an easy grab-and-go breakfast for busy families! (You will also love that these low-carb breakfast muffins are freezable too!)

You will love how easy these egg muffin cups are to make. I make them in a muffin tin, so I have 12 breakfast egg muffins. The kids usually eat two for breakfast each; then, I freeze the rest in a large freezer bag. It is so easy, and everyone gets a healthy breakfast with these Kids love this grab-and-go breakfast when hurrying out the door on their way to school.

If you love breakfast as much as we do, you will want to check out all of my delicious gluten free breakfast recipes.

Raley's supermarket shelf guide sign.

With the help of Raley’s Shelf Guide, I feel more ready than ever to tackle grocery shopping with the kids. The guide will help them make healthier choices! Have you seen this fantastic Shelf Guide?

Raley’s Shelf Guide icons will appear right on the shelf tag under the product, in plain sight, if an item qualifies for an attribute. Each tag reflects up to two qualifying attributes per item. Raley’s has over 5,000 packaged items in our stores that qualify for the Gluten-Free icon – it is denoted with an orange square with a “GF.”

The egg muffins in a ziplock freezer bag.
Here are the egg muffins ready to freeze!

Let everyone choose their favorite mix-ins:

  • shredded cheeses
  • pepperoni
  • veggies like peppers, broccoli, tomatoes, onions
  • sausage

Step-By-Step Photos and Directions:

A large mixing bowl with eggs in it.

Step 1: Add the eggs to a bowl. Whisk in the whole milk and salt.

A muffin tin with sausage, cheese, and other toppings for an egg muffin.

Step 2: Your kids are not off the hook! Create a toppings bar and let them fill their own egg muffin cups!

A hand dropping shredded cheese into an egg muffin cup.

Step 3: Let the kids add their favorite fillings!

Egg muffins in a muffin tin ready to bake.

Step 4: I baked these muffins for about 20 minutes at 350º F. Bake time can vary a little depending on the size of your muffin tin.

When you first pull the muffin tin out of the oven, you will notice these little gluten free egg muffins puff up like Soufflés. My kids got so excited when they saw this for the first time. Little did they know these egg muffins sink back down as they cool.

If you love breakfast, these easy Gluten Free Breakfast Sandwiches are also easy to make.

Frequently Asked Questions:

Can you make these egg cups dairy-free?

You can easily make these dairy-free by using non-dairy milk and cheese.

How do you reheat this breakfast?

With these gluten-free egg muffin cups, you can have a quick and easy breakfast. Just pop them into the microwave to defrost and heat them up.

If my kids are in a big hurry, they can grab one and eat it on the way to school since they are baked in non-stick parchment paper muffin wrappers. (You can find these at Raley’s too!)

How long will these keep fresh?

If you keep your egg muffins in the refrigerator, they will keep for up to 3 days. These egg muffins can be eaten cold, but hot tastes better if you have cheese in them.

Baked egg muffins in a muffin tin.

More Gluten Free Breakfast Ideas:

Love This Recipe?

If you made and enjoyed this recipe, I would be incredibly grateful if you could leave a comment below. This will help others know this recipe is delicious. Thank you!

Breakfast Egg Muffin Cups

Sandi Gaertner
Easy meal prep breakfast egg muffins. 
5 from 12 votes
Prep Time 10 minutes
Cook Time 22 minutes
Total Time 32 minutes
Course Gluten Free Breakfast Recipes, Gluten Free Muffins Recipes
Cuisine American
Servings 12 muffins
Calories 116 kcal


  • 12 eggs
  • cup milk
  • ½ teaspoon salt
  • pepper (optional)
  • cup sausage
  • ¼ cup bell pepper
  • ½ cup shredded cheese


  • Preheat oven to 350 degrees F.
  • In a large bowl, add all eggs, milk, and salt. Use a whisk to whip the eggs. (This will help make them more fluffy!)
  • Put parchment paper muffin papers into each section of a muffin tin. (If you don’t plan to freeze your egg muffins, feel free to just grease the muffin tin and add egg.)
  • Fill each egg tin 3/4 full with the egg mixture.
  • Add your favorite toppings and cheese.
  • Bake for 22 minutes.
  • Enjoy! Allow extras to cool and store in a freezer bag in your freezer. These reheat quickly!


Let your kids choose the mix-ins. These egg muffin cups are completely freezable so make a double batch!


Please know that every gluten free flour blend has a different starch to grain ratio. If you use a blend I didn’t test, you may need to adjust your moisture levels in your baked goods.


Serving: 1gCalories: 116kcalCarbohydrates: 1gProtein: 9gFat: 8gSaturated Fat: 3gPolyunsaturated Fat: 4gCholesterol: 197mgSodium: 244mg
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Nutrition Disclaimer

Nutritional information is an estimate provided to you as a courtesy. You should calculate the actual nutritional information with the products and brands you are using with your preferred nutritional calculator.

5 from 12 votes (10 ratings without comment)

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