Make your busy weekday mornings a bit easier with these Gluten Free Meal Prep Scrambled Egg Cups (aka microwave omelets). Just spend a few minutes ahead of time prepping veggies to set up 3-4 days of gluten free, dairy free, and low carb breakfasts.
Busy mornings call for quick but healthy meals, so weekday breakfasts are the perfect time for prepped ahead meals! My kids love eating eggs now that they can have them (they grew out of their egg allergies), but we don’t always have time to make eggs before they have to go to school.
We had purchased a couple of the pre-made egg scrambler cups from the store, and my daughter loved them, but we decided not to keep buying them because they were pretty expensive and we could easily make these at home.
Plus, my son who can’t have dairy can eat these cups, too, unlike the scramble cups at the store which always have dairy cheese.
These are super easy to make, my kids can make these by themselves quite easily without having to worry about turning on the stove. And this method way less messy than my last omelet recipe 😉
Since my daughter loves making eggs in the morning, we decided to get some glass meal prep bowls and make some of our own egg scrambler cups. So glad we did! We were able to make these ahead of time so they can easily mix these up in the morning. These are also great ideas for work breakfast or lunches, too.
Why make egg scramble cups instead of buying them?
There are lots of great reasons to make your own scrambled egg cups instead of buying them at the store!
- You can make them easily fit your food allergies (you could even try making these with vegan eggs if you wanted).
- No preservatives: you control exactly what’s in your scrambled egg cup.
- Less waste: making your own egg scramble cups in reusable glass containers means less waste going in the landfill.
- You can branch out and make them unique: you can make fun variations like harissa egg cups, Greek egg cups, and more.
How to make scrambled egg cups in the microwave
If you’re averse to using a microwave, then you’ll probably want to click over to a different post. This recipe is made 100% in the microwave. We use a microwave frequently and don’t worry about using one. It helps us eat better (quickly reheating leftovers rather than eating out), so it’s something we’re keeping in our house.
To create your meal prep bowls first, you’ll chop up your veggies to add to the meal prep cups. You can have fun with this and add anything you like: zucchini, mushrooms, olives, etc.
Portion out your desired vegetables and bacon bits or sausage crumbles into the cups evenly, and any seasonings you’d like (you can also wait to add the seasonings for when you actually make your scrambled egg, this will keep your seasonings from clumping with the moisture from the veggies).
Before adding eggs, these meal prep cups will keep fresh in the fridge for 3-4 days. If you want the vegetables softer, you can always take an extra few minutes to saute them before adding them to the meal prep cups.
When you’re ready to make your scrambled egg cup in the morning, follow these directions:
- Crack 2 eggs into the cup of prepped veggies and add dairy free or regular cheese and seasonings as you like, stir it up, then heat in the microwave for 50 seconds.
- Take the scrambled egg cup out of the microwave, then stir it up again (it will be cooked on the outside but not in the middle).
- Return it to the microwave for another 30 seconds. This is usually sufficient, but you can stir again and heat again if it’s still soft on top.
- Allow the egg to cool for a few minutes before eating (it will be very hot!). You can top your scrambled egg cup with your more green onion, avocado slices, harissa, Tabasco, or anything you like!
Can’t have chicken eggs? This recipe would also work with other kinds of eggs, like duck eggs or quail eggs. You’ll just need to adjust the number of eggs you add since they are different sizes.
Check out our other great breakfast recipes!
Gluten Free Meal Prep Scramble Cups (Low Carb)
Gluten free, low carb, dairy free if using non-dairy cheese
- 6 Tablespoons red bell pepper, diced
- 6 Tablespoons yellow or orange bell pepper, diced
- 6 Tablespoons bacon crumbles
- 6 Tablespoons dairy free shredded cheese (or real cheese if tolerated)
- 6 eggs
- 3 Tablespoons finely sliced green onion or chives
- 2-cup sized glass meal prep bowls
- Smoked salt (or regular salt)
- Black pepper
- Chopped tomatoes, avocado, Tabasco, harissa, salsa, etc. for toppings (optional)
For meal prep scramble cups:
- Divide your diced bell peppers, green onions, and bacon or sausage crumbles into the meal prep cups.
- Put the lids on the cups and store in the fridge for up to 4 days.
Cooking your scrambled egg cups:
- Crack 2 eggs into the cup of prepped veggies and add dairy free or regular cheese and seasonings as you like, stir it up, then heat in the microwave for 50 seconds. If you want to add 3 eggs, you’ll need to increase the time slightly and add another cooking segment.
- Take the scrambled egg cup out of the microwave, then stir it and mix it well again (it will be cooked on the outside but not in the middle at this point).
- Return it to the microwave for another 30 seconds. This is usually sufficient, but stir again and heat again for 20 seconds if it’s still soft on top. If using 3 eggs, you’ll need to stir again and add another 30 second cooking time.
- Be careful removing this out of the microwave, it will be pretty hot!
- Allow to cool for a few minutes before eating. You can top your scrambled egg cup with your more green onion, avocado slices, harissa, Tabasco, or anything you like!
Sarah Jane Parker is the founder, recipe creator, and photographer behind The Fit Cookie. She’s a food allergy mom and healthy living blogger based in Wyoming. Sarah is also an ACSM Certified Personal Trainer, ACE Certified Health Coach, Revolution Running certified running coach, and an ACE Certified Fitness Nutrition Specialist