Egg and Meat Muffin Cups, 14 grams protein, 129 calories

3 minim muffins with 1 ounce topping
3 minim muffins with 1 ounce topping

If you are having a productive day and want to cook meals for the week, this gluten-free and flourless muffin recipe will be your perfect investment of your time. I love to prepare these in little containers and then eat them throughout the week for breakfast, lunch, or even dinner; whatever catches my fancy.  It tastes like a meat stew in a cup, or maybe even a breakfast corned beef hash in a muffin.  Enjoy it fresh and warm, cold, or room temperature at work.  The topping will taste a bit like vegetable cream cheese, and will add just the right amount of glide for chewing.  You won’t even miss your bagel.

If you are lactose-intolerant, just


  • 6 eggs  (36g,420c)
  • ½ cup shredded cheese (14g, 160c) [skip if you are lactose intolerant].
  • 4 ounces deli or cooked corned beef (24g, 160c)
  • ¼ cup salsa  (20c)
  • 1 green pepper  (1.8g, 40c)
  • ½ Large onion  (1g, 20c)
  • 1 teaspoon salt
  • ¾ teaspoon black pepper

Topping: Skip if you are lactose intolerant.

Note: with ¾ teaspoons black pepper, this will be very savory.  You can use ½ teaspoon instead if you like your food mildly spicy.


  • Mix topping ingredients and place in refrigerator to set.
  • preheat oven to 350.
  • Chop everything in food processor and pour into muffin pan.
  • For a larger muffin pan, pour 2 ounces per cup.  The cups should be ¾ full.
  • For a mini muffin pan, 2 ounces will fit into three cups. The cups will be nearly full.
  • Bake @ 350 for 30 minutes.
  • Remove from pan and allow to cool.
  • Top two 2-ounce muffins with ½ ounce of topping each (about 1 tablespoon).
  • Store each muffin in a GladWare Mini Round Food Storage Containers.
  • Store in refrigerator, and take to work the next day.  Can be eaten at room temperature.


  • 7 servings of 4 ounces muffins, total 11 grams protein, 114 calories.
  • Greek Yogurt topping: 3 grams protein, 15 calories
  • Total meal of muffin with topping: 14 grams protein, 129 calories