Quick Takeaway
These egg muffins are a low oxalate breakfast made with eggs, red peppers, green onions, and feta, baked right in a muffin tin. A little oat flour keeps them light and fluffy. New here? Start with our Low Oxalate Foods List.
These egg muffins (sometimes called egg bites) are my go to make ahead breakfast. Red peppers and green onions go in the bottom of the muffin cups, the egg mixture goes on top, and a sprinkle of feta finishes them off. Make a batch on the weekend, refrigerate what you will eat within 4 days, and freeze the rest.
Why You’ll Love This Recipe
- Great for meal prep. One batch makes 12 egg muffins. Refrigerate for up to 4 days and freeze the rest.
- Light and fluffy. Oat flour and baking powder give them a muffin texture instead of a dense frittata.
- Grab and go. Warm one or two when you are ready to eat.
- Simple ingredients. Eggs, red peppers, green onions, feta, and a few pantry staples.
- Naturally low oxalate. An easy breakfast that fits right into a low oxalate diet.
Why Oat Flour and Baking Powder
Most egg muffins are just eggs and vegetables, which can bake up dense and a little rubbery. A small amount of oat flour gives the eggs some structure, and the baking powder helps them rise. The result is an egg muffin that is light and fluffy, holds its shape, and reheats well.
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Ingredient Notes
- Oat flour. I use organic oat flour. Choose certified gluten-free oat flour if you need this recipe to be gluten-free.
- Red peppers. Dice them finely so they cook through in the time it takes the eggs to set.
- White pepper. Just two shakes adds a gentle warmth without dark specks in the eggs.
- Feta cheese. Sprinkled on top, it adds a salty, tangy finish.
Low Oxalate Egg Muffins
Print Recipe
Ingredients
- avocado oil, for the pan
- 2 red peppers, finely diced
- 4 green onions, finely sliced
- 11 large eggs
- 1 garlic clove, pressed
- 1 1/4 tsp sea salt
- 2 shakes white pepper
- 3 Tbsp oat flour
- 1 tsp baking powder
- 1/2 cup feta cheese, crumbled
Instructions
- Heat the oven to 350°F.
- Brush the cups of a nonstick muffin tin with avocado oil. Spoon the red peppers and green onions into the cups, splitting them evenly between all 12.
- Crack the eggs into a large bowl and whisk until smooth. Stir in the garlic, sea salt, and white pepper. Add the oat flour and baking powder and whisk again until blended. Don’t worry if a few little lumps of flour remain.
- Pour the egg mixture over the vegetables, dividing it evenly between the cups. Finish each one with a few feta crumbles.
- Bake for 22 to 24 minutes, until the centers are set and no longer wet.
- Let the egg muffins cool in the tin so they firm up, then lift them out.
Pro Tips for the Best Egg Muffins
- Grease the pan well. Even with a nonstick tin, a good coat of avocado oil helps the egg muffins release cleanly.
- Put the vegetables in first. Dividing the peppers and green onions into the cups before adding the eggs spreads them evenly.
- Don’t overfill the cups. A little less than 1/4 cup of egg mixture per cup leaves room for them to rise.
- Check for set eggs. They are done when the centers are firm and no longer wet.
- Cool before removing. The egg muffins firm up as they cool and come out of the pan more easily.
Storage and Reheating
- Refrigerator. Store in an airtight container for up to 4 days.
- Freezing. Freeze in a single layer until firm, then transfer to a freezer bag for up to 2 months.
- Thawing. Thaw frozen muffins overnight in the refrigerator before reheating.
- Reheating. For refrigerated muffins, start with 30 to 45 seconds in the microwave, or warm in a 350°F oven for about 10 minutes. Check the center with a food thermometer and continue heating as needed until it reaches 165°F. Timing varies with your appliance and the number of muffins.
Substitutions and Variations
- Use shredded cheddar instead of feta for a milder flavor.
- Add cooked crumbled bacon or sausage to the muffin cups with the vegetables for extra protein.
Frequently Asked Questions
Are these egg muffins low oxalate?
Yes. They are made with eggs, red peppers, green onions, feta, and a small amount of oat flour, so they fit right into a low oxalate diet.
Can I make egg muffins ahead of time?
Yes. They keep in the refrigerator for up to 4 days and in the freezer for up to 2 months, which makes them great for meal prep.
How do I reheat egg muffins?
Thaw frozen muffins overnight in the refrigerator first. For refrigerated muffins, start with 30 to 45 seconds in the microwave, or warm in a 350°F oven for about 10 minutes. Continue heating as needed until the center reaches 165°F, checked with a food thermometer.
Why do these egg muffins have oat flour and baking powder?
They help the muffins hold their shape.