6-Ingredient Veggie Egg Cups + Tutorial {Gluten-Free, Keto, Low Carb}

Making eggs in a pan is sooo old news, folks. Who has time to stand around and wait for eggs to cook? And of course carefully monitor the pan to ensure nothing burns. Then the awful task of taking a large portion of cooked eggs and dividing them into single portions… well that is just too much work.

Egg cups are the new way to eat eggs – that’s what Pinterest tells me anyway. Turns out I’ve actually been on-trend for years now… I simply called them ‘mini frittatas.’ But now I’m on the egg cup name trend and I do agree they are the best way to eat eggs.

What are Egg Cups?

Egg cups are the easiest (some would say laziest) way to make perfectly portioned eggs. Mix your eggs and your ‘mix-ins’ (veggies, seasonings), pour them into muffin tins and bake. 20 or so mins later your baked egg cups are done. Easy peasy.

6-Ingredient Veggie Egg Cups are Gluten-Free

Yeap, these tasty and healthier (thanks to the addition of a variety of veggies) egg cups are gluten-free. A family member has coeliac disease and can’t eat gluten, so I am always on the lookout for easy, healthier and portable gluten-free food options.

It’s hard for him to get the right lunch where he lives, so he often goes without lunch or buys an expensive lunch. Enter 6-Ingredient Veggie Egg Cups – they’re perfect for lunch boxes and on the go, so no more missed or expensive lunches for him.

Did you know that about 1 in 100 people have coeliac disease? Coeliac UK – Awareness Week is 14-20th May.

6-Ingredient Veggie Egg Cups are Keto/Low Carb

These baked egg cups tick all the boxes, folks. They’re also low in carbs for those of you on a low-carb or keto diet. Each baked egg cup contains only 1g carbs.

How to Make 6-Ingredient Veggie Egg Cups Step by Step

Step 1. Beat together the milk  and eggs.

Step 2. Then mix in the rest of the ingredients.

Step 3. Divide the egg mix equally in the muffin cups and bake for 18-20 mins or until set.

Step 4. Let egg cups cool for 5 mins then remove from tray and eat warm or allow to cool completely and eat cold.

Chefs Tip. If you don’t have large eggs, then use 8 medium eggs instead.

How to Customise Your Egg Cups

Egg cups are highly customisable and adaptable to the pantry staples you have on hand. You can add other quick-cooking veggies to your taste (e.g., spring onions, tomatoes, grated courgette etc.). You can also add chopped sausage, bacon, etc. – and of course season them however you’d like. Have fun with your egg cups, peeps.

What to Serve with 6-Ingredient Veggie Egg Cups

• For another gluten-free option, pair your egg cups with these Garlic Chilli Green Beans.
• Meat lovers can pair them with some Easy Instant Pot Chicken Thighs.

No matter what you pair them with, these egg cups make for good eating.

Weight Watchers Points in Baked Egg Cups

A serving of baked egg cups contains only 1 Freestyle Point.

More Egg Recipes

Try this gluten-free Quiche.

Thank you for reading my 6-Ingredient Veggie Egg Cups recipe post. And please come visit again as I continue dreaming up recipes, traditional African recipes, African fusion recipes, Sierra Leone recipes, travel plans and much more for you.

Get the Baked Egg Cups Recipe:

Don't forget to tag #recipesfromapantry on Instagram or Twitter if you try 6-Ingredient Veggie Egg Cups! It is really, really awesome for me when you make one of my recipes and I'd love to see it. You can also share it on my Facebook page. Please pin this recipe to Pinterest too! Thank you for reading Recipes from a Pantry.

Print Recipe

5 from 6 votes

6-Ingredient Veggie Egg Cups

These egg cups are gluten-free, keto and convenient!

Prep Time5 mins

Cook Time20 mins

Total Time25 mins

Course: Breakfast, Snack

Servings: 12

Calories: 62kcal

Author: Bintu Hardy

Ingredients

• ▢ 100 ml (0.4 cups) milk
• ▢ 6 large eggs
• ▢ 1 red bell pepper deseeded and chopped
• ▢ 90 g (1.5 cups) spinach sliced
• ▢ 75 g (2.7 oz) brie cheese chopped (or goats cheese)
• ▢ Salt to taste

Instructions

• Preheat oven to fan assisted 160C / 180C / 350F /gas 4. And oil a 12-hole muffin tray.
• Beat together the milk and eggs.
• Then mix in the rest of the ingredients.
• Divide the egg mix equally in the muffin cups and bake for 18-20 mins or until set.
• Let egg cups cool for 5 mins then remove from tray and eat warm or allow to cool completely and eat cold.

**INSTANT POT RECIPE BINDER**Get your Instant Pot Recipe Binder to keep all your recipes and tips organized in one place.

Notes

Tips

If you don't have large eggs, you can use 8 medium eggs.

Weight Watchers Points

There is just 1 Freestyle Point in a serving of Baked Egg Cups.

Nutrition

Calories: 62kcal | Carbohydrates: 1g | Protein: 4g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 88mg | Sodium: 80mg | Potassium: 113mg | Vitamin A: 1185IU | Vitamin C: 14.8mg | Calcium: 41mg | Iron: 0.7mg