What’s for Lunch? Let’s Get Creative With Egg Muffins!

Since trying to maintain a gluten AND lactose free diet, plus attempting to lose weight, I’ve struggled with snack lunch ideas beyond fruit and lactose-free yoghurts. In the past, I’ve either eaten Ryvita style crispbreads or sandwiches with various fillings, so as you can see my imagination has struggled to find alternatives that do not include gluten.

I’d completely forgotten about egg muffins until sorting through some recipes my daughter shared with me several years ago. These are so easy to prepare I actually made these while cooking dinner the night before.

Creative Egg Muffins

The one thing I love about these simple egg muffins is that you can be creative with ingredients and add your own extras. For this batch, I included chopped up cherry tomatoes and spinach from our garden plus some herbs and turmeric.

8 Large Eggs
2 tablespoons milk (lactose-free, soya etc)
1/2 tsp of turmeric
pepper and salt to taste
a pinch of mixed herbs from the garden
Cherry tomatoes

Creative suggestions for lunch options

cooked spinach, chopped tomatoes, cooked onions, cooked lardons, diced courgettes, lactose-free cheese, mushrooms etc.


Preheat oven to 375C

Whisk eggs, milk, pepper, salt and turmeric.

Blanche spinach in boiling water for one minute or use the defrosted frozen option

Cut cherry tomatoes in half.

Pour the egg mixture into a muffin tray (only half fill each cup) then add tomatoes, spinach or ingredients of your choice.

Cook until muffins are set. Usually about 15 minutes (depending on your oven).

Egg muffins are like mini omelettes
Egg muffins are like mini omelettes

Serve either hot or cold with a healthy fresh salad.

Egg muffins are like mini omelettes


bom apetite!

The excess muffins can either be stored in the fridge for 2-3 days or frozen.

Please share more lactose and gluten-free recipes below.



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