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Gluten-Free

Veggie-Filled 
Egg Muffins

Looking for a healthy grab and go breakfast? These mini frittatas can be made ahead and frozen.

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None
Kris Osborne
Servings
4
Prep Time
25 min
Cook Time
35 min
Duration
60 min

Ingredients

  • 8 tbsp almond flour
  • 8 tsp coconut oil
  • 2 cups sliced white mushrooms
  • 1/4 cup chopped 
yellow onion
  • 2 cups baby spinach
  • 4 large eggs
  • 4 large egg whites
  • 5 tbsp plus 1 tsp grated Parmesan cheese, divided
  • 1/8 tsp ground black pepper

Preparation

  1. Preheat oven to 350°F. Mist 8 cups of a standard muffin tin with cooking spray.
  2. In a bowl, combine almond flour and coconut oil. Divide evenly among bottoms of the
8 prepared muffin cups and pat to flatten. Bake until lightly golden, about 10 minutes.
  3. Mist a medium nonstick skillet with cooking spray and heat on medium-high. Add mushrooms and onion and cook until soft, about 4 minutes. Add spinach and cook 1 minute more. Transfer cooked vegetables to a bowl; set aside to cool 5 minutes.
  4. In a large bowl, whisk eggs, egg whites, 1/4 cup cheese and black pepper. Add vegetables to bowl and stir to combine. Divide egg mixture among prepared muffin cups, filling each about 3/4 full. Sprinkle remaining 4 tsp cheese over top. Bake until puffed up and lightly golden, about 17 minutes.

Nutrition Information

  • Serving Size 2 muffins
  • Calories 299
  • Carbohydrate Content 8 g
  • Cholesterol Content 192 mg
  • Fat Content 23 g
  • Fiber Content 3 g
  • Protein Content 17 g
  • Saturated Fat Content 11 g
  • Sodium Content 270 mg
  • Sugar Content 2 g
  • Monounsaturated Fat Content 0 g
  • Polyunsaturated Fat Content 3 g