Egg Muffins (gluten-free & keto friendly)

I'm now on a journey! We could also call it a proper challenge. Eating truly healthy is not that easy without some proper research and shield from all the conflicting (a lot of times wrong) information out there.

You see, eating gluten-free was not a choice for me. It's the only way to cope with celiac disease.

But I found out with time that eating healthy goes beyond gluten-free. It concerns the right balance of fat-carb-protein, ensuring enough intake of vitamins or avoiding foods that are not right for us. And we are all different.

For example I grew up eating carbs. ALL. THE. TIME.

You can imagine, I'm Italian. My family still eats pasta almost every day. And the most common breakfast is cookies and cappuccino. Yummy, but I realized that it's not the best menu for me in order to keep myself balanced and energetic.

So now I know what to give up, but what else can I eat?

This Egg Muffins recipe is one of the whole, healthy foods that I started baking for breakfast or as boxed lunch. I love it because it is allowed for the nutrition program that I'm following and it also gives me a strong sense of happiness and satisfaction.

Egg muffins are also a versatile solution. In this vegetarian version I only used 3 veggies, but you can expand your creativity!


Ingredients KETO VERSION (makes 12)

  • 7 eggs

  • 50 gr parmesan cheese

  • 1/2 tsp baking soda

  • 100 gr spinach

  • 200 gr oyster mushrooms

  • 1 red onion

  • 100 ml almond milk optional (no added sugar)

  • A handful of chives

  • Salt & pepper to taste


  • All the ingredients above minus the cheese

1. Preheat the oven to 180 C. Cut the onion in small cubes and cook in a pan with olive oil for a couple of minutes. Slice the mushrooms and add in the pan. Cook until golden brown.

2. Use a muffin tin and cover each space with a paper muffin cup. Distribute the cooked mushrooms and the fresh chopped spinach among the 12 muffin cups.

3. Beat the eggs with a whisk, add salt and pepper to taste. If you are allowed to eat cheese beat the eggs with parmesan. Add the milk only if the mixture is too dense.

4. Pour the egg mix in each muffin cup, over the veggies.

5. Bake for 25-30 minutes, then let the muffin cool down on a cooling rack. Sprinkle with chopped chives and serve.


TIPS: Add bacon strips for extra flavor and crunchiness if you want! You can preserve the gg muffins in an air-tight container for max 2 days.

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