Egg Muffin Cups

I love this time of year, the evenings are long, the brightness and sunshine makes me want to sing and everything is full of promise. Our May has started with a bang with fabulous sunshine and all the short sleeves are out and we’ve had our toes in the sea for the first time this year. We love picnics and it’s great to remind myself of some good ideas so when we decide to picnic I can rustle something up in a hurry. So I was delighted that the Free From Bloggers theme this month’s is Free From Picnics. Each of the bloggers so far have come up with unique and very colourful recipes and the ones near London even plan to have a Free From Picnic together later in the summer!

Picnics for us usually consist of sambos, maybe rolls or wraps to mix it up. It usually involves ham or chicken and whatever salad veg the kids are currently in the mood to chance. Throw in a couple of yogurts, some fruit and lunchbox cookies or similar if I’ve been baking and we’re good to go. I’ve had a good month to think about this and wanted to come up with something new that suits picnics or lunchboxes. These egg muffin cups or mini omlettes were owning the internet about 2 years ago, I never made them at the time but decided to give them a twirl as a picnic food. They are dairy free, gluten free and grain free. I couldn’t be happier with how they turned out. One boy adores them, the other lad pulled out all the peppers and tomatoes, but I know next time to make a few with just ham and egg as well as the veg laden ones. They went off in the lunchbox for school today and the lunchbox came home empty. I will be making these regularly for school as well as for picnics. Here’s how to do it! 

Ham and Egg Muffins

Egg Muffin Cups

These healthy mini omlettes are dairy free, gluten free and grain free. Delicious and handy for lunchboxes or picnics. 

Course Breakfast, lunch, Snack
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 4
Author Laura


  • 6 Eggs
  • 50 ml Milk Alternative I used Unsweetened Almond
  • 2 Slices Ham
  • 6 Cherry Tomatoes
  • 0.5 Bell Pepper
  • 1 Handful Spinach Leaves
  • 5 Leaves Basil
  • 1 Sprig Parsley
  • Salt
  • Black Pepper
  • 50 g Dairy Free Cheese Optional


  1. Preheat oven to 180C / 170C Fan / Gas 4 / 350F.

  2. Using spray oil or oil and a pastry brush, grease a 6 cup muffin tin or 9 cups of a 12 cup cupcake tin. 

  3. Beat the eggs and add the milk and season with salt and pepper.

  4. Chop pepper, tomatoes, ham and add to the mixture along with the spinach and basil leaves. Feel free to substitute your favourite vegetables or remove any you don't like. You can also add a handful of grated dairy free cheese at this stage. 

  5. Pour equal amounts of the mixture into the 6 muffin cups or 9 of the smaller ones. 

  6. Cook in the middle rack of the oven for 20-25 minutes until starting to go golden brown. 

  7. Enjoy warm from the oven, or store in fridge in an airtight container. Can be reheated or eaten cold. These can also be frozen. Thaw completely before reheating to serve. 

Egg Muffin Cups

Here are some more picnic ideas from the Free From Gang: 

Glutarama – Egg free scotch eggs

Gluten Free Alchemist trio of mini picnic pies

Free From Farmhouse – 7 Layer Picnic Pot Dips

Intolerant Gourmand – Rainbow Fruit Salad

Paleo Crust – Rainbow Salad Jars


And there’s more to come from:

Peachicks Bakery

The Adventures of an Allergy Mummy
Sneaky Veg

Le Coin de Mel

Free From Fairy


I’m sharing this post with Free From Fridays and Cook Blog Share



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